Methi and Moong Sprouts Wrap (Healthy Diabetic Recipe) by Tarla Dalal

Tarla.Dalal's picture

Dec. 16, 2014

These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Moong is a good source of antioxidants too, which is another plus point for a diabetic diet. Interestingly, the Methi and Moong Sprouts Wrap is also a good way to make use of leftover chapatis!

Ingredients

Whole wheat chapatis 4 (semi
For the methi and moong sprouts stuffing
Fenugreek leaves 1 Cup (16 tbs) , finely chopped
Boiled sprouted moong ki hari dal 1 Cup (16 tbs)
Salt To Taste
Oil 1 Teaspoon
Lemon juice 1 Teaspoon
Finely chopped green chillies 2 Teaspoon
Turmeric powder 1/4 Teaspoon
For the garlic onion spread
Garlic 1 Teaspoon , finely chopped
Onions 2 Tablespoon , finely chopped
Hung curd 1/2 Cup (8 tbs) (low fat)
Oil 1 Teaspoon
Cumin seeds 1/2 Teaspoon
Chilli powder 1/2 Teaspoon
Asafoetida 1 Pinch
Salt To Taste

Directions

Making

For the garlic onion spread

Heat the oil in a small broad non-stick pan and add the cumin seeds. 

When the cumin seeds crackle, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn light brown in colour. 

Combine the sautéed garlic and onions with the curds in a deep bowl. 

Add the chilli powder, asafoetida and salt and mix well. 

Divide the spread into 4 equal portions and keep aside. 

For the methi and moong sprouts stuffing

Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds. 

Add the fenugreek leaves and sauté on a medium flame for 1 minute. 

Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute. 

Add the lemon juice and mix well. 

Divide the stuffing into 4 equal portions and keep aside. 

How to proceed

Heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides. 

Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati.

Spread 1 portion of the garlic onion spread evenly over it and roll it up tightly.

Repeat steps 1 to 3 to make 3 more wraps.

Serving

Serve hot. 

Recipe Summary

Cook Time: 5 Minutes
Ready In: 5 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 117Calories from Fat 44

 % Daily Value*

Total Fat 5 g7.7%

Saturated Fat %

Trans Fat 0 g

Cholesterol

Sodium 264 mg11%

Total Carbohydrates 15 g5%

Dietary Fiber 1 g4%

Sugars 1 g

Protein 4 g8%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet