Tasty Sprouts Wrap - complete meal

This healthy sprouts wrap make it a perfect weekend meal. It is packed with goodness and will make sure you stay full for longer as contains both sprouts and whole wheat roti. I also made a kids variety of wrap which I will post next. With a quick pancake dessert, which again I will post after the kids wrap, made it a complete fun meal for weekend.
So do give it a try and drop by comment how did you like it..

For sprouts stuffing:
1. 1 cup whole moong sprouts
2. 1 medium onion, finely chopped
3. 1/2 tsp jeera
4. 1/2 tsp turmeric powder
5. 1-2 tsp red chilli powder
6. 2 tsp oil
7. 1/2 tsp chaat masala
8. Salt to taste

For salad stuffing
1. Few spinach leaves, finely chopped
2. Red, green, yellow bell papers, chopped into small cubed around 2 tbsp (all or any color can be optional
3. 1 carrot, cut into long strips
4. 1/4th tsp chaat masala

For green chutney:
1. 1/2 cup fresh coriander chopped
2. 4-5 garlic cloves
3. 1 inch piece of ginger
4. 1/2 tsp jeera
5. 1 green chilli
6. Salt to taste
7. 1 tbsp lemon juice

For outer wrap:
1. 1-1/2 cup whole wheat floor
2. Salt to taste
3. Water for kneading
4. Oil for cooking

Grated cheese, 1/4 cup


Making green chutney:
1. Mix all ingredients of green chutney except lemon juice and grind with help of a mixer. Use little water if needed to adjust consistency
2. Add lemon juice and mix well
Keep aside

Making Dough:
Mix the whole wheat floor and salt and using water knead to make soft dough for roti wrap. Apply 1/2 tbsp oil and knead well. Keep aside

Making sprouts filling:
1. Heat oil and add jeera
2. Add chopped onion and saute well till onion turn golden
3. Add turmeric powder, red chilli powder and mix well
4. Add whole moong sprouts and mix. Add salt. Cover and cook for 3-4 mins. Sprinkle little water if required for cooking. We don't want to make the sprouts too soft.
5. When sprouts are almost done, remove from heat and add chaat masala. Mix well and cool to room temperature

Making the salad filling:
Mix the cut veggies and chaat masala and set aside

How to proceed:
1. Divide the dough in equal size portions and roll each into a slightly thick roti
2. Heat a tava and cook the roti on both sides, apply very little oil when almost cooked
3. Make all roti like this and set aside
4. Take one roti at a time, spread it on flat surface/plate. Spread the salad at center on the roti only in a vertical line. On the salad, spread the sprouts filling. Don't cover entire roti, we only will use the center portion of roti for filling.
5. On sprouts mix, add green chutney unevenly. Spread grated cheese.
 Cover the wrap by folding the empty portion of roti from both sides. 
Tada ..your healthy sprouts wrap is ready!!

Kitchen Gyan:

You can use tooth pick to keep the wrap in place if needed. 
Heat in microwave for 30 sec if already cooled to room temperature and serve with tomato ketchup.
You may also apply tomato ketchup  on the roti wrap before placing the fillings


  1. This comment has been removed by a blog administrator.

    1. How unfortunate :( Mistakenly this comment got removed by one of the administrators..I am very sorry for this! Thank you for stopping by and keep visiting!

    2. I recovered it from my mails folder so posting here..Glad that you liked the recipes and tips

      https://australianwritings.net/ has left a new comment on your post "Tasty Sprouts Wrap - complete meal":

      Amazing recipe, can not wait to try this one! I love the combination of green chutney with the sprouts. The tips at the end of the recipe are quite helpful too.

  2. Caution to readers: Do not follow or click any links in comments as they may be malicious. Kitchenkatta will post only with it's ID.


Post a Comment

Lets get in touch