I have always believed food brings people together and bridge the cultural gaps. With this food blog it has brought me closer to home cooks and fellow bloggers around the world. I am really indebted to them for bringing my recipes to life. When I was away from blogging a few of my recipes were tried and tested in real kitchens and beautifully shared on Google+.
Lisa Watson a foodie+ friend made a meal of my daal masoor and cabbage and sprouted mung bean fritters with rice. Joy Stewart gave her twist of serving daal masoor in soup form with tomato and cheese sandwiches. Nazia Siddiqua, a young blogger loved making my Thai inspired healthy brownies. It really means a lot when I see you trying out my recipes and liking it. A month ago Azlin Bloor and Maria Nasir delighted me by recreating my Dahi methi murg recipe. They both are chef par excellence and are top food bloggers. I really can’t thank them all enough for their trust in my recipes and their time and love spent in preparing and sharing them with the world. These are my perks of food blogging. Thank you!
With that been taken care of let’s come to today’s recipe. Now that Mother’s day passed last weekend, a post related to my mother’s cooking had to follow. My mother was a vegetarian so I grew up on simple, nutritious and a wide variety of plant-based meals (although we kids ate meat outside our home). My mother cooked everything from scratch using fresh produce. I was thinking of her a lot on the mother’s day. She’s been gone a long time but sharing her recipes with you keep her memories alive.
As a mother of four, she ensured that we were well fed and establish good eating habits. She believed the effort and planning done in cooking healthy meals was like saving money on health insurance. I didn’t understand at that time but this created a good habit in me. As a result cooking became fun and natural for me! My mother made roti rolls with assorted veggies, paneer and dry cooked lentils. I so enjoyed them in summertime with salted lassi (yogurt drink) or aam panna. Aaah, the memories of childhood.
Wraps are easy to make, healthy, flavorful and endlessly customizable. You can put whatever you want, the options are endless. I used mung bean sprouts in this. They are an all-natural plant based protein that is low in calories, low in fat, and high in fiber. They keep you feeling full for hours. Mung sprouts can be eaten raw but for these wraps they need to be cooked until soft. Their slightly sweet and nutty texture take on the flavor of whatever sauce and seasoning is used and taste amazing in wraps. If I have time I prefer to make wraps with gf whole grain flour crepes or roti otherwise I go with the readymade GF teff tortillas. They are quite firm in raw state but soften a little once heated but you cannot fold them like wheat flour tortillas.
To roll it all together, I first put guacamole or some kind of sauce, then the greens as the base. Mung sprouts come next followed by sliced tomatoes and chopped pickled chillies (my mother’s usually put kachumbar salad as the topping). Some of you might also want to add cheese in this but please don’t! This is delicious on its own, trust me.
Hope you get to try this recipe out. If you do, do share your results. Have a great day!
Ingredients
- 5 cups Sprouted mung beans (made from 1 cup dried mung bean)
- 1/2 cup onion, chopped
- 1 tbsp. ginger, chopped
- 1 tbsp. garlic, chopped
- 1 tsp red chili powder
- 3/4 tsp turmeric powder
- 1 tsp cumin seeds
- 1/2 cup heaped tomatoes, chopped
- Sea salt to taste
- 2 tbsp. oil
- 1 cup water
- 2 tbsp. lemon juice
- 2 tsp coriander powder
- 2 tbsp. ketchup (if you find the sprouts to be bitter)
- 2 avocado
- 2 tbsp. Lemon juice
- 2 jalapeno, finely chopped
- 2 tbsp. cilantro, chopped
- 8 teff tortillas
- 2 Handful of spinach leaves
- Chopped pickled chilies
Instructions
- Soak 1 cup dried mung beans overnight.
- In the morning, drain and set into a jar, bowl, sprouter or whatever you have lying around. I sprouted mine in a traditional Indian way - layer a strainer with wet cheese cloth and set the mung beans over it. Cover with wet cloth. Place in a dark ventilated place to avoid the sprouts getting tough and bitter. Rinse the beans once (twice in summer) in the strainer.
- In a pan, heat oil. Add the cumin seeds and allow it to splutter.
- Add the chopped onions. Stir until the onions turn golden brown.
- Add chopped ginger and garlic. Stir fry for a few seconds, then add chopped tomatoes followed by turmeric, salt and red chili powder.
- Cook the tomatoes until soft.
- Add the mung bean sprouts and water. Stir. Cover and allow it to cook until the water is absorbed and the beans are soft for about 10 minutes.
- Stir in lemon juice, coriander powder and chopped cilantro. Set aside.
- To make guacamole, peel and mash avocados in a bowl. Stir in lemon juice, cilantro, jalapeno peppers and salt to taste. Chill for half an hour to blend flavors.
- To make wrap or frankie. Heat GF Teff tortilla on a griddle.
- Transfer it to a plate. Spread guacamole, top it with baby spinach, 3-4 tbsp mung sprouts, sliced tomato and chopped pickled chilies.
- Serve it while still hot.
Notes
Sprouting time is not included in prep time as it doesn't let me select a value more than 24 hours.
Linked the recipe to COOKBLOGSHARE @Monika Dabowski’s blog, Everyday Healthy Recipes and Emily Leary’s Recipe of the week.
Shirley Tay
Balvinder, you’re absolutely right about food bringing people together. It’s so nice to see you doing so well, dear. Thanks for sharing all these traditional recipes with us! xoxo
Pankti
Looking so yumm and healthy at the same time!!
Vicki Bensinger
This looks amazing and so healthy. I’m definitely going to try this. I haven’t had teff wraps yet but will look for those at Whole Foods. Beautiful dish!
Balvinder
Thank you so much, Vicki! You can try this with a regular tortilla.
Angie@Angie's Recipes
How delicious and good for you, Balvinder. Wish I could join you for the lunch :-))
Monika Dabrowski
Such a healthy and delicious breakfast idea! Thank you for bringing it to #CookBlogShare
Abbe@This is How I Cook
Sounds like a good one! We just had breakfast burritos tonight!
marcie
Food does bring people together and it’s always nice to see people enjoying the recipes! This looks absolutely delicious Balvinder — what a hearty nutritious breakfast!
Ashika | Gardening Foodie
I love sprouts and I love how you prepared it in a wrap. It looks so delicious…an amazing and healthy breakfast. This I have got to try.
Thank you for sharing this delicious recipe Balvinder, it sounds great 🙂
Priya @currynation
moong beans are our favorite.This gonna be a BIG breakfast hit in my family i am sure.