healthy moong bean wraps
Servings 3 wraps
Ingredients
for marinade and filling
- 1 cup water to soak moong beans
- ½ cup water to pressure cook
- ½ cup moong beans whole
- 1 tbsp curd / yogurt
- 1 tsp oil
- salt to taste
- ½ tsp red chili powder
- ¼ tsp turmeric powder
- ½ tsp coriander powder
- a pinch garam masala
- ½ cup capsicum sliced (1 small size approx)
- ½ cup onion sliced (1 medium size approx)
- ¼ tsp garlic minced
for tortillas
- ½ cup whole wheat flour
- ¼ cup all purpose flour
- salt to taste
- 2 tsp oil
- ½ cup water
- 1 tsp oil to knead dough
- ¼ cup whole wheat flour for dusting
for coconut chutney
- 1 cup fresh coconut
- ¼ cup curd / yogurt
- salt to taste
- sugar to taste
- 2 medium green chilies
- 1 tbsp ginger grated
- ¼ cup fresh coriander
Instructions
preparing coconut chutney
- Though I have a separate post on making coconut chutney with steps and tips here, I am sharing quick steps. take your mixer jar first.
- add ginger, green chili and fresh coriander in mixer jar.add fresh coconut as well.Add salt and sugar.churn your chutney.After first churn,add water or curd and crush to a smooth paste.(you can totally skip chutney tempering part for this moong wraps)
preparing green gram filling
- Though moong beans are easy to cook, I prefer to soak the beans for 20 mins(you can totally skip this).
- soak 1/2 cup of moong beans in a 1 cup of water for 20 mins. DO NOT REMOVE THE EXCESS WATER after 20 mins.
- Directly transfer the soaked beans(along with the water) into a pressure cooker. add 1/2 cup water into the pressure cooker.
- pressure cook the beans for 3-4 whistles on high flame. (high flame is important) sometimes your beans take time to cook. check the beans after a 4th whistle. Mine get done in 4 whistles but you may need to cook 5 to 7 mins more depending on the quality of your beans and water of your place.
- keep the beans aside. Mean while slice your onions and capsicum.
- take a bowl and add 1 tbsp of curd. Also, add minced garlic.
- add red chili powder, turmeric powder, coriander powder, salt and a pinch of garam masala.
- Also, add 1 tsp of oil and mix everything well.
- transfer capsicum, onion and moong beans in it.(check if salt is required or not)
- mix everything gently. make sure everything is coated well. keep them aside for 15 mins.
- now, transfer the filling in a microwave pan and bake it for 5 mins at 180°C.
- keep aside.
preparing tortillas
- take a bowl and add salt.
- add whole wheat flour and all purpose flour .
- add oil and mix well.
- add water as required and prepare a soft dough. knead 2 mins for better results.
- prepare a medium size dough ball and roll it to a round tortilla.tortilla should be medium thick.
- heat tawa.
- place the tortilla.
- roast it golden brown on both side.
- keep aside.
Assembling
- place the chapati on a plate.
- spread coconut chutney.
- Add some stuffing on the top.
- add some coconut chutney on the top.
- gently fold the bread.
- seal with aluminum foil or parchment paper.
- enjoy.
Video
Notes
- Check out a recipe with stepwise photos for coconut chutney here.
- adding wheat flour to the tortillas helps to keep tortillas softer for a longer period. I prefer to use the mixture of whole wheat flour and all purpose flour to make tortillas. you can use either whole wheat flour or all-purpose flour.
- you can use ready-made frozen tortillas.
- if you want to make these wraps in a bulk and planning to store them then don't add marinade in the filling. store plained boiled moong beans in a freezer and prepare marination at the time of assembling. I do not recommended to store marinade for more than 2 days.
