Spicy Moong Dal Tikka Wrap Recipe

About this recipe

The Spicy Moong Dal Tikka Wrap is a wholesome and flavorful Indian breakfast option that combines protein-rich moong dal tikka with fresh vegetables, a tangy yogurt-mint chutney, and soft whole wheat rotis. This wrap is moderately spiced, making it perfect for those who enjoy balanced flavors with a touch of heat. Packed with fiber, lean protein, and essential nutrients, it is designed to support weight loss goals while keeping you full and energized. Ideal for a family breakfast, it’s both delicious and nourishing, offering a satisfying start to your day.

Ingredients

• 1 kg Yellow Moong Dal
• 500 g Onion
• 200 g Dahi
• 1Bunch Pudina
• 250 g Cucumber
• medium Chilli Green Long
• 100 g Coriander Leaves
• 100 g Jeera Powder
• 250 ml Lemon Juice Concentrate
• 100 g Red Chili Powder
• 20 g Turmeric Powder
• 250 g Carrot
• 200 ml Mustard Oil
• - Coriander Powder
• 100 g Salt

Instructions

1. 1. Wash the moong dal thoroughly and soak it in water for 4-6 hours, then drain and grind it into a smooth paste using a blender.
2. 2. In a bowl, mix the moong dal paste with chopped onion, green chili, turmeric powder, cumin powder, coriander powder, red chili powder, salt, and half of the chopped coriander leaves. Mix well to form a thick batter.
3. 3. Heat a non-stick pan and grease it lightly with oil. Shape small tikkas (patties) from the moong dal mixture and cook them on medium heat, flipping occasionally, until golden brown and cooked through, about 4-5 minutes per side.
4. 4. In a small bowl, mix the yogurt, mint leaves, lemon juice, and a pinch of salt to make the chutney.
5. 5. Warm the whole wheat rotis on a pan. Spread a spoonful of yogurt-mint chutney on each roti.
6. 6. Place 2-3 moong dal tikkas on each roti. Top with julienned cucumber, carrot, and the remaining coriander leaves.
7. 7. Roll the rotis tightly into wraps and serve immediately while warm.