Call it a low calorie wrap or an added spark to salads….a healthy recipe that works excellent in weight management, is diabetic friendly and maintaining a healthy lifestyle. It is loaded with vitamin, minerals, antioxidants and fiber.it can be a great starter for parties as well as a good recipe for a vegan diet. It has roasted seeds added for crunch and great nutri punch.
Ingredients for 3 wraps
- Lettuce leaves – 3 (depending on size)
Filling:
- Cooked rajma/ kidney beans (small beans) 2-3 Tbsp
- Mix vegetables as per choice- 1 ½ cup diced
(Tomato, Zucchini , Mix coloured bell peppers ,Onion , Boiled Sweet Corn etc)
- Paneer/ Tofu/ Chicken- ¼ cup (optional)
- Red chilli sauce- 1/2 Tbsp
- Lemon juice/Vinegar- 1/2 tsp
- Oil-1-2 tsp
- White til/ sesame seeds -1/2tsp
- Sunflower seeds-1tsp
- Salt- as per taste
Method:
Lettuce Preparation:
- Chop off the big thick stem part if any.
- Lightly roll a rolling pin ( belan) over any remaining stem, so its easy to roll.
- Choose the bigger leaves. Wash them under running water.
- Take a big bowl with ice cubes and water; soak the cleaned lettuce leaves in it.
Filling Preparation:
- In a non-stick deep pan add oil, heat and sauté all vegetables till slightly cooked.
- Add paneer, cooked rajma, chilli sauce, vinegar, salt and cook for another couple of minutes.
- Take it off from the flame and add roasted white till and sunflower seeds, give it a toss.
Assembling:
- Pat the leaves dry, put this mixture in each lettuce leaves and wraps it, you may use a toothpick to hold together.
Tips:
- Use ice berg lettuce for a better crunch.
- You can add boiled/grilled chicken to this filling.
- Sunflower seeds can be substituted with any other seed of your choice.
- Do not overcook the vegetables, keep them crunchy.
- Do not pre prepare the wraps fill them fresh. If u don’t want wraps, you can serve as lettuce cups.
- You can boil rajma previous day or use canned beans.
- You can vary vegetables filling as per choice.
*Recipe contributed by Bushra Khan, TYBSc student, Applied Nutrition, SVT College of Home Science, Mumbai