Healthy Mixed Sprouts Wrap RecipeHealthy Recipes

May 14, 2019 15:22
Healthy Mixed Sprouts Wrap Recipe

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Mixed Sprouts Wrap is a healthy and nutritious wrap that you can easily prepare at your home. This wrap is the best dish made with various sprouts, various spices and wrapped in a roti. This is truly the best vegetarian recipe and also a great dish which can be eaten at any time in the day. This is a perfect dish for your kid’s and it will be a hit at any parties. Try this yummy and easy dish at your home.

Preparation Time: 15 min; Cooking Time: 10 min;


For The Sprouts Stir-fry

  • 2 tsp oil
  • 2 tsp ginger-garlic (adrak-lehsun) paste
  • 3/4 cup finely chopped onions
  • 1 1/2 cups boiled mixed sprouts (chana , and matki)
  • 1/2 cup boiled , peeled and mashed potatoes
  • 1/2 tsp turmeric powder (haldi)
  • 2 tsp chili powder
  • 1/4 cup finely chopped coriander (dhania)
  • 1 tsp lemon juice
  • salt to taste

To Be Mixed Into A Mint Dressing

  • 3/4 cup low-fat curd (dahi)
  • 3 tbsp finely chopped mint leaves (phudina) leaves
  • 1/4 tsp mustard (rai / sarson) powder
  • 1/4 tsp powdered sugar
  • salt to taste

Other Ingredients

  • 1 cup onion rings
  • chaat masala to taste
  • 4 rots

For the Roti

  • 1 cup whole wheat flour (gehun ka atta)
  • 1 tsp oil
  • salt to taste
  • whole wheat flour (gehun ka atta) for rolling
  • oil for kneading and cooking


For the sprouts stir-fry

  • Heat the oil in a deep non-stick pan, add the ginger-garlic paste and spring onion whites and fry till the onions turn translucent.
  • Sprinkle a little water to avoid the spring onions from burning and add the mixed sprouts, potatoes, turmeric powder and chili powder, mix well and cook on a medium flame for 5 minutes and stir continuously.
  • Add the coriander, lemon juice and salt, mix it well and keep it aside to cool.

For the Mint Dressing

  • In a bowl, add curd, chopped mint leaves, mustard powder, salt, and sugar and mix it nicely and keep it aside.

For the Roti

  • In a bowl, add wheat flour, oil, salt and enough water and knead into a soft dough.
  • Divide the dough into equal portions and roll out each portion of the dough into a 150 mm. (6”) diameter thin circle dust a little whole wheat flour.
  • Heat a non-stick tawa (griddle) on a high flame and when the tawa is hot, place the roti gently over it.
  • Cook it till small blisters appear on the surface and turn over the roti and press all over lightly using a muslin cloth till it puffs up and once done, keep it aside.

How to proceed

  • In a bowl, add  the onion rings with chaat masala, mix it well and keep it aside.
  • Place a roti on a clean dry surface and arrange ¼Th of the sprouts stir-fry mixture in a row in the center of the roti.
  • Arrange ¼ cup of onion rings and ¼Th of the mint dressing over it and roll it up tightly.
  • Wrap a tissue paper around each wrap and place it on a serving plate and serve it with fresh salad.

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