Vegetable Wheat Tortilla Wrap

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20 mins Cooking Time
2 Servings
Diversity score info

Diversity Score defines how nutritionally diverse your food is. It reflects the concept that increasing the variety of foods in the diet helps to ensure adequate intake of essential nutrients.

Grains, root and tubers
Dairy
Vegetables
Eggs
Meats & Fish
Fruits
Nuts & Seeds
Pulses
Green Leafy Vegetables
Vitamin A Rich Fruits and Vegetables
Sources of Calories
Protein 10%
Carbs 62%
Fats 28%
High Fiber
Antioxidant Rich

This antioxidant rich and high fiber breads recipe is sure to stimulate your tastebuds. The popular vegetarian mexican recipe is a perfect breakfast, lunch, evening or dinner frankies, rolls or wraps dish. The recipe goes perfectly with beetroot chutney, mint coriander chutney, carrot orange cucumber turmeric juice or aam panna.

Ingredients

  • 3.5 Tbsp Whole Wheat Flour
  • 2 Tbsp Green Cabbage (Julienne)
  • 1.5 Tbsp Sweet Corn (Boiled)
  • 1.5 Tbsp Onion (Chopped)
  • 1 Tbsp Red Capsicum (Chopped)
  • 1 Tbsp Yellow Capsicum (Chopped)
  • 1 Tbsp Cucumber (Chopped)
  • 1 Tbsp Avocado (Chopped)
  • 2 Tsp Tomato Ketchup
  • 2 Tsp Mayonnaise
  • 1/4 Tsp Salt
  • As Required Water

Method

Pre Preparation
  • Step 1

    Boil corn

  • Step 2

    Make a large thin chapati from wheat flour

Preparation
  • Step 1

    On a lightly roasted wheat roti, add boiled corn, chopped onion, chopped red capsicum, chopped yellow capsicum, julienne cut green cabbage, chopped avocado and chopped cucumber

  • Step 2

    Now top it with mayonnaise and tomato ketchup

  • Step 3

    Roll the roti and transfer into a pan

  • Step 4

    Roast evenly from both sides until light brown in color

  • Step 5

    Yummy vegetable wheat tortilla is ready to be served hot as a snack

twist
Healthy Twist

(Use Grilling Pan for Roasting Tortilla)

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Allergies
Corn
Wheat
Gluten (Wheat, Oats, Rye, Barley)
Cucumber
Red Chilli
Garlic
Food Colors
Turmeric
Food Additives
Asafoetida (Hing)
Tomato
Mustard
Black Pepper
Cow Milk Protein
Dairy Products
Lactose
NUTRITION FACTS
Approximate values
Serving Size Number(145gm)
Amount Per ServingCalories

kcal

197
% Daily Value *
Total Carbohydrate 29gm 10.5%
Dietary Fiber 6gm 22.1%
Protein 5gm 10.4%
Total Fat 6gm 8.2%

*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)

workout

How long would it take burn 197 kcals ?

  • Walking (3 mph ) 57 minutes
  • Running (6 mph ) 33 minutes
  • Bicycling 27 minutes

Values estimated based on person weighing 60 kgs.

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