Whole Wheat Salad Wrap, Healthy Wrap

by Tarla Dalal

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होल व्हीट सलाद रैप - हिन्दी में पढ़ें (Whole Wheat Salad Wrap, Healthy Wrap in Hindi)

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I love this one because it is simple and nutritious! This no-fuss wrap is rich in anti-oxidant rich veggies like tomatoes, spring onions, carrots, bean sprouts and lettuce that help reverse ageing.

Not only is this wrap nutritious, it is also luscious due to presence of fresh herbs like coriander and mint. Wrap it up in a spinach roti for that fresh green look!

You can also try other nutritious wraps like Mixed Sprouts Wrap or Honeyed Tofu and Pepper-Roll .

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Whole Wheat Salad Wrap, Healthy Wrap recipe - How to make Whole Wheat Salad Wrap, Healthy Wrap

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Preparation Time: 15 mins Cooking Time: 0 mins Total Time: 15 mins 4Makes 4 wraps
Show me for wraps

Ingredients

For The Roti
1 cup whole wheat flour (gehun ka atta)
1 tbsp oil
a pinch of salt
whole wheat flour (gehun ka atta) for rolling

For The Tomato-garlic Chutney
2 tsp oil
1/4 cup finely chopped spring onions whites
1 tbsp finely chopped garlic (lehsun)
3 whole dry kashmiri red chillies , soaked , drained and chopped
1 cup finely chopped tomatoes
1 tbsp tomato ketchup
1 tbsp finely chopped spring onion greens
1 tbsp finely chopped coriander (dhania)
salt to taste

To Be Mixed Into A Salad
1 cup shredded lettuce
1/2 cup thinly sliced tomatoes
1/2 cup bean sprouts
1/2 cup thinly sliced spring onions whites
1/2 cup thinly sliced carrots
2 tbsp finely chopped coriander (dhania)
2 tbsp finely chopped mint leaves (phudina) leaves
salt to taste
1/2 tsp roasted cumin seeds (jeera) powder
1/2 tsp lemon juice

Other Ingredients
4 tbsp mayonnaise

Method

For the roti

Combine all the ingredients in a bowl and knead into a soft dough using enough water. Keep aside.
Divide the dough into 4 equal portions and roll out each portion into 200 mm. (8”) diameter circle using a little flour.
Heat a non-stick tava (griddle) and lightly cook the rotis on both the sides. Keep aside.

For the tomato-garlic chutney

Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 to 2 minutes.
Add the garlic, kashmiri chillies and sauté on a medium flame for 1 to 2 minutes.
Add the tomatoes and approx. 2 to 3 tbsp water, mix well and cook on a medium flame for 5 to 7 minutes, while stirring occasionally.
Add the tomato ketchup, spring onion greens, coriander and salt, mix well and cook on a medium flame for 1 to 2 minutes. Use a potato masher to lightly mash the mixture and keep aside.

How to proceed

Just before serving, warm a roti on a non-stick tava.
Place the roti on a clean dry surface and spread 2 tbsp of the tomato-garlic chutney evenly over it.
Arrange 1/4 th of the salad and spread 1 tbsp of mayonnaise in a row in the centre of the roti and roll it up tightly.
Repeat with the remaining ingredients to make 3 more wraps.
Serve immediately.