Monday, 23 April 2012

Veggie Wrap & Baked Sweet Potato Fries

This simple wrap is packed with Chickpea patty and veggies that goes well with oven baked Sweet potato fries.

Ingredients - Serves  4
  • Chickpea - 1 cup
  • Chopped onions - 1/2 cup
  • Ginger garlic paste - 1 tsp
  • Cumin powder - 1/2 tsp
  • Red chilli powder - 1 tsp
  • Garam masala - 1/2 tsp
  • Turmeric powder - 1/4 tsp
  • Chickpea flour -  2tblsp
  • Bread crumbs - 1/4 cup
  • Coriander leaves - few
  • Oil - 2 tblsp
  • Salt to taste
  • Tortilla - 4 nos
  • Soak chickpea for 8 to 10 hours and pressure cook it for 3 whistles
  • Drain water from the chickpeas and mash it well or pulse it in the food processor until pasty
  • Heat the pan with oil add ginger garlic paste, saute for a minute and add onions 
  • Saute onions till translucent  and transfer to a mixing bowl
  • To the onions add mashed chickpeas, cumin powder, chilli powder, turmeric powder, garam masala, chickpea flour, chopped coriander leaves and required salt
  • Mix well until everything holds together

    • Divide this mixture into 4 patties and dip the patties in the bread crumbs

    • Heat the pan with oil for shallow frying and fry the patties in batches until nice golden brown
    To serve
    • Spread green chutney / mayo on the tortilla and place chickpea patty in the centre - add your favourite veggies on top and fold the edges

      Sweet Potato Fries

      • Sweet potatoes - 2 nos
      • Chilli powder - 1/4 tsp
      • Oil spray
      • Salt to taste
      • Peel the sweet potatoes and cut into pieces about 3 inches long and 1/2 to 3/4 inches thick.
      • Spread it in the baking try - spray oil, sprinkle salt & chilli powder
      • Bake it for 30 minutes at 400 F or until soften through

      Nutritional Information
      • Chickpeas is a very good source of fibre and folic acid
      • Chickpeas are also rich in protein and minerals
      • Sweet potato is rich in Vitamin A & C and it lowers blood pressure
      • Sweet potato is also rich in fibre and is a good food for diabetes as it helps stabilise blood sugar levels
      • Each wrap = 200 calories approximately
      • Per serving sweet potato fries = 25 calories approximately

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