A very simple and very low oil recipe. With goodness of protein from chickpeas & wholesome rotis plus salad can fulfil daily dose of nutrients. This combination makes it a perfect meal in itself. How better you can use your left over rotis to make a yummy & delicious snack. Lets see how to make !!
Soaking time: overnight
Preparation time: 10 mins
Cooking time: NIL
Serves: makes 4 wraps
Ingredients:
For hummus:
Chick peas: ½ cup (soaked overnight and boiled)
Curds: 1 tbsp
Salt: as per taste
Olive oil /oil: 1 tsp
Lemon juice: 1 tsp
For Salad:
Cabbage/lettuce: ½ cup shredded
Carrots: ½ cup shredded or cut in long stripes
Spring onions: ½ cup thinly chopped (with greens)
Capsicum: ½ cup thinly chopped or striped
Chat masala: 1 tsp
Lemon juice: 1 tsp
Salt : as per taste
Olive oil/oil: 1 tsp
Process:
- To make hummus spread, take boiled chick peas, oil, lemon juice, salt and curds in a blender and blend to a smooth paste. Keep it aside.
- Take onions, cabbage/lettuce, capsicum, carrots and mix well, now add salt, chat masala, lemon juice, oil and toss well.
- Now take a roti, and place it on a dry surface. You can lightly roast the rotis on hot griddle.
- Then take ½ to 1 tbsp of hummus spread and spread it on a roti. Now place a tbsp of salad and roll it tightly.
- Repeat the process with another 3 rotis.
- Serve with tomato ketchup / coriander chutney.
Nutritional value:
Energy: 141 cal
Carbs: 25.6 g
Protein: 4.3 g
Fat: 4.5 g