This fitmeal@15 brings you a very tasty, delicious, and highly nourishing breakfast/lunch meal, which is as easy as anything. Not only it is extremely tempting and delicious, but also highly nutritious as it is enriched with a lot of nutrients required by the body. It is high in protein and fiber, hence not only a perfect meal for people trying to lose weight but for one and all, especially those kids who demand variety in their meals.
MENU
Cutlets/Falafels wrap+ Dip+ Sautéed Veggies
HEALTH BENEFITS
- It helps the body to stay active and energetic.
- It plays an important role in glucose metabolism.
- Good for the heart as it reduces any inflammation in it.
- Aids in weight loss and management.
- Helps lower the bad cholesterol levels.
INGREDIENTS
| 1 | Beetroot | 1/2 |
| 2 | Carrot | 1.5 |
| 3 | Capsicum | some |
| 4 | Corns | some |
| 5 | Onion | 1 |
| 6 | Quick oats | 2.5 tbsp. |
| 7 | Roasted Chana dal | 2 tbsp. |
| 8 | Homemade curd | 1/3 cup |
| 9 | Fresh mint | some |
| 10 | Garlic cloves | 2-4 |
| 11 | Boiled potato | 1 |
| 12 | Whole wheat flour dough | As required (approximately 30 g) |
| 13 | Virgin olive oil | 1.5 tbsp. |
| 14 | Salt | To taste. |
| 15 | Roasted cumin powder | To taste. |
| 16 | Chili flakes | To taste. |
| 17 | Dried herbs | To taste. |
| 18 | Black pepper | To taste. |
| 19 | Dried fenugreek | 1 tbsp. |
DIRECTIONS
HUNG CURD DIP
- Sieve and strain the excess water from the homemade curd.
- When excess water is strained out of the curd, add it into a mixer.
- Also add, fresh coriander leaves, chopped onion, salt, chili flakes, dried herbs, roasted cumin powder, black pepper, and chili flakes.
- Blend it well and transfer it to a small bowl.
CUTLETS/FALAFELS
- Peel and grate the carrots and beetroot.
- To it add potato, chopped onions, and corns.
- Mix all the veggies nicely in a bowl.
- In a mixer or grinder, grind the quick oats and channa dal.
- Add the grinded oats and channa dal into the bowl.
- Sprinkle the spices including salt, roasted cumin, dried herbs, black pepper, dried fenugreek, and chili flakes.
- Also, add chopped garlic to it and mix everything well.
- The mixture will now start to bind.
- And now you can divide the mixture into small portions and roll them out with the help of your hands in shape of cutlets.
- Take a pan, and shallow fry the cutlets in it.
- Cook the cutlets golden brown on both the sides.
SAUTEED VEGGIES
- Dice the carrot, capsicum, and onion.
- In a pan, add the diced vegetables with little oil, and sauté them.
CUTLETS/FALAFEL WRAPS
- Take a portion of the wheat flour dough.
- Roll it with the help of a rolling pin.
- Bake and cook the chapati on the tawa.
- For assembling:
- Spread the hung curd dip on the chapati.
- Add sautéed veggies and cutlets/ falafels on it.
- Fold it and serve warm.
NUTRITIONAL INFORMATION
- CHANN DAL is enriched with B complex vitamins and protein.
- VEGETABLES are jam packed with vital nutrients including high fiber, essential vitamins and minerals, low fat, etc.
- QUICK OATS are excellent source of many vitamins, minerals, and antioxidants, being particularly high in powerful soluble fiber.
- CURD is rich in calcium, magnesium, phosphorus, potassium, and Vitamin B12.
- OLIVE OIL contains a modest amount of Vitamin E and K, and is high in monounsaturated fats.
NUTRITIONAL CALCULATIONS
| CALORIES | CARBS | PROTEIN | FATS |
| 450 Kcal | 60 g | 12 g | 25 g |
Serves= 2-3
Do try this interesting and fascinating “Cutlet/Falafel Wraps” !