Methi and Moong Sprouts Wrap (Healthy Diabetic Recipe) by Tarla Dalal

Methi and Moong Sprouts Wrap,use of fibre-rich ingredients like methi, moong and whole wheat flour make this an ideal food for diabetics.
Recipe Link : http://www.tarladalal.com/Methi-and-Moong-Sprouts-Wrap-7467r

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Methi and Moong Sprouts Wrap (Healthy Diabetic Recipe)

These sumptuous whole wheat wraps are perfect to have for brunch, or as a meal on the go. The use of fibre-rich ingredients like methi and moong make this an ideal food for diabetics. In general, most fibre-rich foods help the lower blood glucose levels, but methi is all the more efficient because it stimulates the production of insulin. Moong is a good source of antioxidant vitamin A too, which is another plus point for a diabetic diet. Interestingly, the Methi and Moong Sprouts Wrap is also a good way to make use of leftover chapatis!

Preparation Time: 25 minutes.
Cooking Time: 5 minutes.
Makes 4 wraps.

4 whole wheat chapatis, semi-cooked (150 mm. (6”) diameter each)

For the methi and moong sprouts stuffing
1 cup finely chopped fenugreek leaves (methi)
1 cup boiled sprouted moong (whole green gram)
1 tsp oil
2 tsp finely chopped green chillies
¼ tsp turmeric powder (haldi)
Salt to taste
1 tsp lemon juice

For the garlic-onion spread
1 tsp finely chopped garlic (lehsun)
2 tbsp finely chopped onions
½ cup hung low-fat curds (dahi)
1 tsp oil
½ tsp cumin seeds (jeera)
½ tsp chilli powder
A pinch of asafoetida (hing)
Salt to taste

For the garlic-onion spread
1. Heat the oil in a small broad non-stick pan and add the cumin seeds.
2. When the cumin seeds crackle, add the garlic and onions and sauté on a medium flame for 1 minute or till the onions turn light brown in colour.
3. Combine the sautéed garlic and onions with the curds in a deep bowl.
4. Add the chilli powder, asafoetida and salt and mix well.
5. Divide the spread into 4 equal portions and keep aside.

For the methi and moong sprouts stuffing
1. Heat the oil in a broad non-stick pan, add the green chillies and sauté on a medium flame for 15 seconds.
2. Add the fenugreek leaves and sauté on a medium flame for 1 minute.
3. Add the sprouted moong, turmeric powder and salt, mix well and cook on a medium flame for 1 minute.
4. Add the lemon juice and mix well.
5. Divide the stuffing into 4 equal portions and keep aside.

How to proceed
1. Heat a non-stick tava (griddle) and lightly cook each chapati on it on both the sides.
2. Place the chapati on a clean, dry surface and spread 1 portion of the methi and moong sprouts stuffing in the centre of the chapati.
3. Spread 1 portion of the garlic-onion spread evenly over it and roll it up tightly.
4. Repeat steps 1 to 3 to make 3 more wraps.
Serve immediately.

Nutritive values per wrap
Energy: 156 kcal
Protein: 6.9 gm
Carbohydrates: 27.8 gm
Fat: 2.0 gm
Fibre: 3.5 gm
Calcium: 61.9 mg
Iron: 2.1 mg