Ayurvedic Vege Wrap

(Tridoshic & Kid-Friendly)

Prep Time: 20 minutes

Cook Time: 15-20 minutes

Servings: 4

Ingredients

For the Patty:

1 cup cooked mung beans (or red lentils for a softer texture)

½ cup cooked quinoa (or brown rice)

½ cup grated carrot

½ cup grated zucchini

¼ cup mashed sweet potato (adds natural sweetness & softness)

¼ cup finely chopped cilantro (or parsley for a milder taste)

1 teaspoon grated ginger

½ teaspoon cumin powder

½ teaspoon coriander powder

½ teaspoon turmeric powder

½ teaspoon fennel powder (good for digestion & cooling)

Salt & black pepper to taste

2 tablespoons ghee or olive oil

For the Wraps:

Choose one based on preference:

• Whole-wheat home made roti / tortilla 

• Soft pita bread (Western-friendly & fluffy)

• Gluten-free Mung dal, ragi or besan wrap (for Ayurveda & health-conscious eaters)

For the Creamy Dressing:

• ¼ cup tahini (or plain yogurt for a tangy taste)

• 1 tablespoon lemon juice

• ½ teaspoon cumin powder

• ¼ teaspoon salt

• ¼ cup water (to thin the dressing)

Toppings (Optional):

• Sliced avocado

• Fresh baby spinach or lettuce

• Thinly sliced cucumber or radish

• Crumbled feta cheese (optional, non-traditional but adds creaminess)

Instructions

1. Prepare the Patty:

1. In a bowl, mix cooked mung beans, quinoa, grated carrot, zucchini, mashed sweet potato, and herbs.

2. Add grated ginger, cumin, coriander, turmeric, fennel, salt, and pepper. Mix well.

3. Mash lightly with a fork or potato masher until the mixture holds together.

4. Shape into 4 small patties (about ½-inch thick).

2. Cook the Patty:

1. Heat ghee or olive oil in a skillet over medium heat.

2. Cook patties for 5-7 minutes per side until golden brown.

3. Make the Dressing:

1. In a small bowl, mix tahini, lemon juice, cumin, salt, and water until smooth.

2. Adjust consistency by adding more water if needed.

4. Assemble the Wrap:

1. Warm the wrap (tortilla/pita/chickpea wrap) in a pan for 30 seconds per side.

2. Spread 1 tablespoon of dressing on the wrap.

3. Add one patty, avocado slices, and fresh greens.

4. Roll it up and serve warm.

Tips & Variations:

🌱 For a Crunchier Wrap: Lightly toast the wrap before serving.
🔥 For a Spicy Kick: Add a pinch of red chilli flakes or a drizzle of mild harissa sauce.
🥑 For Extra Creaminess: Add more avocado or a spoonful of hummus inside the wrap.

Basic Ragi or Whole Wheat Wrap (Makes 4 wraps)

🌿 Healthy | High-Fibre | Easy

Ingredients:

• ½ cup Ragi (finger millet) flour or whole wheat flour

• ½ cup water (adjust as needed)

• ¼ teaspoon salt

• ½ teaspoon olive oil or ghee (optional, for softness)

Instructions:

1. Make the Dough:

• In a bowl, mix flour and salt.

• Add water gradually, kneading into a soft dough.

• If using ragi, let it rest for 10 minutes (it absorbs water slowly).

2. Roll & Cook:

1. Divide into 4 small balls and roll out thin wraps.

2. Heat a pan, cook each wrap for 30 seconds per side, flipping until light brown spots appear.

3. Serve:

Use immediately or store in a warm towel.

Mung Dal Wrap Variation 🌱  (High-Protein & Gluten-Free)

Ingredients:

½ cup split yellow mung dal, soaked for 2 hours

¼ cup water

¼ teaspoon salt

½ teaspoon cumin powder

½ teaspoon turmeric powder

Ghee or oil for cooking

Instructions:

1. Blend soaked mung dal with water, salt, and spices into a smooth batter (like pancake batter).

2. Heat a pan, lightly grease it, and pour a ladleful of batter.

3. Spread thinly (like a crepe) and cook for 1-2 minutes per side until golden.

4. Use as a wrap or eat as is with chutney.