This is my favorite lunch box item. One bite of it and you will crave for more. It tastes the same whether it’s served hot or cold. It does not contain any chilies. The tomato sauce used in this recipe may be replaced by pudina chutney(mint spread). The cream cheese is optional. Alternatively, the cream cheese may be replaced with mayonnaise or hung curd. In order to obtain tri-color phulkas, doughs are used from the Carrot Paratha, Ajwain Paratha and Palak Paratha recipes. However, normal wheat dough too can be used.
Equipment and Utensils
Nonstick flat tava
Flat wooden spoon
4 Phulkas (Flat Indian Bread)
65 grams (½ cup) Corn Kernels
65 grams (4 medium sized) Mushrooms thinly sliced
30 grams (½ cup) Cabbage finely shredded
25 grams (1 small) Carrot finely shredded
60 grams (2 small cubes) Cheese grated or crumbled
4 tablespoon Tomato Sauce
2 tablespoon Cream Cheese or Veg Mayonnaise or Hung Curd
1 teaspoon Olive Oil
½ teaspoon Salt
½ teaspoon Black Pepper Powder
Keep 4 phulkas ready without applying any fat over them.
Put 1 teaspoon olive oil in a nonstick pan and keep it on medium flame.
When oil is hot, add cut mushrooms and corn.
Season to taste with salt and pepper. Then sauté till mushrooms are cooked.
Mixture should become completely dry, so cook till all water evaporates.
Switch off the flame and let it cool down.
Apply the spread of your choice (cream cheese in this case).
Spread it evenly all over the phulka.
On that put cabbage and carrot. Sprinkle some salt and paper on it.
Now put ¾ tablespoon cheese and spread it vertically.
Add tomato sauce on the pile.
Fold from both sides and the wrap is ready to serve.
Keep this as it is if you want to take it in a lunch box.
If you want it hot then apply some ghee or butter on tava.
Assemble the wrap on the tava and keep it on slow flame for 2 minutes.
This will make the wrap hot and crispy.
The above ingredients are sufficient for 4 wraps.
Note: Calories are counted using plain wheat phulkas.
Preparation Time: 15 minutes
Cooking Time: 8 minutes
Number of Servings: 2
Total Calories: 872.35 Kcal
Fat: 39.22 gm
Protein: 28.78 gm
Carbohydrates: 98.44 gm
Folic acid: 17.34 ug
Fibber: 5.03 gm
Calcium: 297.2 mg
Niacin: 6.93 mg