Bean Sprouts & Veggie Wrap (Protein Rich Recipe for Pregnancy)

Tarla.Dalal's picture

Aug. 02, 2015

A filling and wholesome snack that is ideal for an expectant mother to satiate small hunger pangs. With abundant nutrients, such as protein from bean sprouts as well as antioxidants like vitamins A, C from broccoli, carrot, capsicum and lettuce, the Bean Sprouts and Veggie Wraps will also help meet the growing nutrient requirements at this stage. All these ingredients are also fibre-rich, which makes the dish easy to digest and more satiating as well. We have made the snack all the more healthier by avoiding store-bought mayonnaise, and using a quick and healthy homemade version instead. You will enjoy this snack, which is sure to chase away your hunger!


Iceburg lettuce 1 Cup (16 tbs) , torn into small pieces
Whole wheat chapatis 4 (6" each)
For the stuffing
Bean sprouts 1 Cup (16 tbs)
Finely chopped onions 1/4 Cup (4 tbs)
Sliced capsicum 1/4 Cup (4 tbs)
Julienne carrot strips 1/4 Cup (4 tbs)
Blanched broccoli florets 1/2 Cup (8 tbs)
Oil 1 Teaspoon
Finely chopped garlic 1 Teaspoon
Chilli sauce 2 Teaspoon
Salt and freshly ground black pepper To Taste
For the healthy mayonnaise
Fresh bread slice 1
Hung curd 1/4 Cup (4 tbs) (dahi)
Olive oil 3/4 Teaspoon
White pepper powder 1/8 Teaspoon
Powdered sugar 1/4 Teaspoon



For the bean sprouts and veggie stuffing

Heat the oil in a broad non-stick pan, add the garlic and onions and sauté on a medium flame for a minute.

Add the capsicum, carrot and bean sprouts and sauté on a medium flame for another 1 to 2 minutes.

Add the broccoli, chilli sauce, salt and pepper, mix well and cook on a medium flame for 1 minute, while stirring continuously. 

Divide the stuffing into 4 equal portions and keep aside.

For the healthy mayonnaise 

Remove the crust from all the bread slices.

Combine all the ingredients including the bread slices and blend in a mixer till smooth.

Refrigerate it for 1 to 2 hours and use as required.


Heat a non-stick tava (griddle), place a chapati on it and reheat it on a high flame for a few seconds. 

Place the chapati on a clean, dry surface and spread 1 tbsp of healthy mayonnaise evenly over it. 

Arrange ¼ cup of lettuce leaves evenly in the centre of the chapati and spread a portion of the stuffing evenly over it.

Roll it up tightly and seal it using a toothpick. 

Repeat step 1 to 4 to make 3 more wraps. 


Serve immediately. 

Recipe Summary

Difficulty Level: Easy
Cook Time: 6 Minutes
Ready In: 6 Minutes
Servings: 4