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