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Whole Wheat Salad Wrap


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The whole-wheat salad wrap is rich in vitamin C, calcium, iron and fibre, making a wholesome, satiating snack, from left over chapatis.This dish can be put together quickly, if the hummus has been prepared in advance and refrigerated.

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Preparation Time: 4 hours.
Cooking Time : 
Makes 4 wraps.
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Ingredients


4 whole wheat Phulkas , approx. 200 mm. (8") in diameter

For the hummus
1/2 cup kabuli chana (white chick peas), soaked
1 1/2 tsp chopped garlic
1 tbsp lemon juice
4 tbsp low fat curds (dahi)
salt to taste

For the salad
1/2 cup tomatoes, thinly sliced
1/2 cup sliced spring onions
1/2 cup carrot , cut into thin strips
1/2 cup bean sprouts
1 cup lettuce ,shredded
2 tbsp finely chopped corriander (dhania)
2 tbsp finely chopped mint leaves (phudina)
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tbsp lemon juice
1 tsp olive oil or oil
salt to taste

Method

    For the hummus
    1. Soak the Kabuli chana in water for 6 hours making sure that they are covered with water.
    2. Cook the Kabuli chana in a pressure cooker. Cool and drain. Keep the drained liquid aside.
    3. Add the olive oil, lemon juice, curds, cooked Kabuli chana, garlic, salt and some of the strained water in a blender and blend until smooth. If the mixture is too thick, add 2 to 3 tablespoons of the reserved liquid.
    4. Keep refrigerated.

    For the salad
    1. Combine all the vegetables, bean sprouts and lettuce in a bowl and refrigerate for at least 30 minutes.
    2. Just before serving, add the cumin powder, lemon juice, olive oil and salt and mix well.

    How to proceed
    1. Place one chapati on a clean dry surface.
    2. Spread an even layer of hummus on the chapati.
    3. Top with a generous portion of salad in the centre of the chapati and roll up tightly.
    4. Repeat to make the remaining 3 wraps.
    5. Serve immediately.

    Tips
    1. Approximately ¼ cup of kabulichana (chickpeas) gives you ½ cup of kabuli chana, soaked.
    Nutrient values per wrap
    CarbohydrateEnergyFatFibreAmountProtein
    17.1 gm.112 kcal.2.2 gm.1.7 gm.120 gm.6.0 gm.
    RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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