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Asparagus Wrap

VIEWS 1931

Energy (kcal) - 120

Protein (g) - 5

Carbohydrate (g) - 20

Fat (g) - 3

Khyati's Health-O-Meter Says:

This is a quick, filling and easy to make a wrap with a complete combination of cereal and pulse that can be used as a meal itself. Asparagus is extremely well balanced, even among nutrient-rich vegetables. It is high in folic acid, also a great source of potassium, thiamin, fiber, magnesium, calcium and vitamins K, A, B6 and C. Furthermore, it contains the amino acid asparagine, as well as chromium, a trace mineral that helps insulin do its job transporting glucose, whereas wheat is a source of dietary fibre and carbs. Bean sprouts are a good source of protein and garlic helps boost the immune system and provides protection against cold and cough.

INGREDIENTS:

  • Asparagus, cut into 2-inch pieces  -  ½ cup
  • Whole wheat rotis - 1
  • Green chillies, chopped  - 2
  • Vinegar -  1 Tsp
  • Oil  - ½   tsp 
  • Garlic &Ginger paste  -  ½ tsp
  • Onion, sliced   - ½ small
  • Tomato seeded and cut into thin strips  -  1 small
  • Green capsicum, cut into thin strips   - 1 small
  • Red chilli powder  -  ½  tsp
  • Turmeric powder  a   pinch
  • Dried mango powder  -  ½  tsp
  • Salt  as per   taste use minimum
  • Bean sprouts  -  1 tbsp
  • Lettuce leaves - 2 tbsp

DIRECTIONS:
Step 1 Mix green chillies with vinegar in a bowl and set aside.  Step 2 Heat oil in a non-stick pan, add garlic paste and ginger paste and saute for half a minute. Add onion and saute for another half minute. Step 3 Add tomato, green capsicum, red chilli powder, turmeric powder, dried mango powder, salt and asparagus and saute on medium heat for two minutes. Step 4 Add bean sprouts and saute for another minute. Remove from heat and set aside.  Step 5 To prepare the wraps, divide the asparagus mixture into two equal portions.  Step 6 Place each roti on the worktop and arrange a lettuce leaf over it. Spread a portion of asparagus mixture over the leaf, drizzle half a teaspoon of vinegar-chilli, rull, halve them and secure with toothpicks.

Asparagus Wrap - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1931

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