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Wraps filled with Pulses

Beans stuffing for Wraps

Health Benefits:
Pulses like dry peas, lentils, dry beans, and chickpeas are very high in fibre, they have low glycemic index (GI). Most of the carbohydrates in pulses are fibre and starch that prevent blood sugars from rising quickly after a meal or snack.
A healthy vegetarian diet should include a variety of pulses. Eating pulses along grains, such as wheat, rice, or oats, ensures a high quality protein.
So here is an healthy wrap filling.

Quantity: Stuffing for 8 tortillas/chapatti
Cooking time: 30min


Ingredients:

  • Tortillas/Chapattis – 8
  • Mung beans-1/2cup
  • Black chickpeas-1/2cup
  • Peanuts-2tbsp
  • Onion-1num
  • Capsicum-1num
  • Carrot-1num
  • Ginger -1inch
  • Garlic-4-5pods
  • Chilli-3-4num
  • Chilli sauce-1tbsp
  • Ground nutmeg-1/4tsp
  • Ground cinnamon-1/4tsp
  • Ground clove-1/4tsp
  • Salt-as required
  • Oil-1tsp
  • Cabbage /lettuce leaves-for lining tortillas
  • Low fat cheese-as required for topping

Procedure:

  • Soak mung beans, chickpeas and peanuts overnight with enough water
  • Pressure cook the soaked pulses with enough water and 1/2tsp salt up to 3-4whistles in the cooker.
  • In a mixer jar add chilli, ginger, garlic and blend it to the paste and set aside.
  • Heat oil in the pan and add onion, carrot, capsicum and saute for 5-7minutes.
  • Add ginger, garlic, chilli paste, salt and saute until the raw smell leaves.
  • Add ground cinnamon, nutmeg, clove and chilli sauce and mix well; Add in the cooked mung beans. chickpeas, peanuts and cook fo 4-5minutes.
  • Once the vegetables and pulses are cooked well turn off the flame.
  • Now line the tortillas with cabbage/lettuce leaves and divide and spread the stuffing on all the tortillas and top with grated cheese and wrap.

Note:

  • The combination of pulses can be varied according to your preferences.
  • For added healthier option use humus/avocado dip instead of cheese
  • Can use canned/tinned peas and beans if you wish
  • If you want to eat warm  place the wraps on the baking tray and warm it up  for 4-5minutes in the pre-heated oven at 180deg
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About Chitra Jagadish

My passion is Cooking & love exploring healthy recipes. This blog is all about sharing 'Recipes for Healthy living', which are my experiments at home.

Posted on April 1, 2014, in International, Salad/Wraps, Soups, Salad and Wraps and tagged , , , , . Bookmark the permalink. Leave a comment.

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