Cooking time : 10 minutes

Servings : 4 wraps

Cooking equipment required : Big bowl, Broad non-stick pan and non-stick tava

Nutritional count per wrap : 134 calories, 22.6 gm carbohydrate, 1.8 gm fat, 3.8 gm fibre


  • 4 wheat flour rotis (each of 6” and lightly cooked)
  • 1 teaspoon oil
  • ½ cup sliced onions
  • ¾ cup sliced mixed coloured capsicum (red yellow and green)
  • ½ cup grated carrots
  • ¾ cup boiled moong sprouts / bean sprouts
  • Salt as per taste

To mix and make spring onion spread

  • ½ cup finely chopped spring onions
  • ¾ cup low fat curd
  • 1 teaspoon red chilli sauce
  • Pepper powder as per taste

Procedure :

  1. To make the stuffing, heat oil in a broad non-stick pan, add onions and stir for 1 to 2 minutes on medium flame.
  2. Add coloured capsicum and stir for 2 minutes on medium flame.
  3. Add carrots moong sprouts and salt, mix well and cook for 2 minutes on medium flame.
  4. Now, heat a non-stick tava and lightly heat the roti on both sides. Place it on the serving plate, spread same of the prepared spring onion spread all over it. Place a little stuffing in the center of the roti over the spread and roll it tightly.
  5. Make 3 more wraps.
  6. Serve immediately.

Handy tip:

Make it as a nourishing one dish meal option. But, restrict to not more than 2 wraps at a time. Feel free to add any veggies of your choice other than potatoes, sweet potatoes, yam and purple yam.