Wednesday, May 11, 2016

Pancharatan Dosa Wrap ( Crepes made with 5 different kinds of lentils) ; Diabetes Friendly Thursday


It is that time of the month again when we share with you amazing, drool-worthy, diabetic-friendly and weight-watcher friendly recipes!


Celebrate the month of May with Team DFT, indulging on some delicious and hearty wraps that are diabetic friendly and weight watchers friendly.





                       Creating Recipes with a Cause! I am a proud DFT blogger. 
                                        To learn about DFT, Read this Link
                                        To view more DFT recipes, Click here!

When the team decided on this month's theme as  "wraps", I wanted to bring to you all a wrap that could cater to all taste-buds and preferences , yet be healthy and easy to make with simple ingredients that are normally present in your kitchen.  I am sharing with you Pancharatan Wraps with three different fillings! 


Wrap with vegetarian cauliflower filling.

The three fillings are vegetarian/ vegan filling, cheese filling and scrambled egg filling! Depending on yours or your children's preferences, you can easily customize the filling with one single batter for the wrap.


Wrap with cheese filling.


The wrap is protein-packed dosa with no carbs in it as the dosa batter has been made with 5 different lentils and no rice.  This is a quick and easy to make batter that does not require fermentation. You only have to soak the lentils in water for 1-2 hours and it can be ground to make the batter.

Wrap with savory scrambled egg  filling.


The vegetarian/vegan filling has been made with cauliflower that has been sautéed with onions.
Wrap with vegetarian cauliflower filling.

For the cheese filling, I have used shredded mozzarella cheese.


Wrap with cheese filling.

You could also use crumbled paneer ( Indian cottage cheese) or crumbled tofu for vegan option.


Wrap with savory scrambled egg  filling.

The scrambled egg I have used is the spicy Indian version, you could use any version of your choice.

All of these wraps make for a easy, healthy, filling dinner or lunch options.

Servings: 6-8

Serving size: 1 for children, 2 for adults.


For the Pancharatan Dosa:


Ingredients:
Urad dal ( split matpe bean): 1/4 cup
Toor dal ( split pigeon peas): 1/4 cup
Chana dal ( split chick-peas): 1/4 cup
Moong dal( split mung beans): 1/4 cup
Masoor dal ( split orange lentil): 1/4 cup
Methi seeds ( fenugreek seeds): 1/2 tsp
Water to soak and grind : as needed
Salt: as needed
Coconut oil : for greasing the skillet/griddle

Method:


Wash the lentils thoroughly. Soak all the lentils and fenugreek ( methi) seeds in thrice as much water, for at least 1-2 hours. I like to soak it overnight if I am in no rush.
Grind it in a mixer-grinder/ blender until it is a smooth paste, using water as needed to grind. Make sure the batter is thick and not runny. Add 1/2 tsp salt, mix well.



This batter is good with/without fermentation.



Heat a griddle/ tawa/ frying pan to medium hot. Grease the pan using 1/4 tsp oil. Pour 1 ladleful of batter ( around 1/3 rd cup batter) and spread it on the tawa in a circular motion to cover the pan. Cover and cook until you hear a hissing sound ( around 2-3 minutes). Flip the dosa and cook it from the other side for 1-2 minutes.



Make as many dosas/ crepes as needed and keep ready. Store the remaining batter in an airtight container in the refrigerator for 1 week.



The Cauliflower ( Vegetarian) filling:


Ingredients:


Cauliflower: 1/2 of medium-sized head, florets separated.
Onion: 1 medium, diced medium
into two.
Coconut oil: 1/2 tbsp
Jeera( cumin seeds): 1/2 tsp
Mustard seeds: 1/2 tsp
Curry leaf: 1 sprig ( optional)
Haldi( turmeric powder): 1 tsp
Salt: to taste
Cilantro( coriander) or parsley leaves for garnishing.
Warm water: 2 quarts ( for soaking the uncooked cauliflower).

Method:


Wash the cauliflower florets.Soak the cauliflower florets in lukewarm
water with a pinch of salt for 10 mins. Drain completely and keep aside.

Heat coconut oil in a sauté pan/ frying pan upon medium heat.Add the cumin seeds. 

After 20 seconds, add the mustard seeds. Once the mustard seeds crackle, add curry leaves. 

Now add the slit green chillies and chopped onion. Sauté the onion until it is transparent. 

Add the turmeric powder, sauté for a minute. 

Now add the drained cauliflower florets, salt and mix well. Cover and cook on low  until the cauliflower is tender ( around for 5-10 mins).Turn off the flame.

Garnish with fresh finely chopped cilantro/ parsley  leaves.



For the cheese filling:

mozzarella cheese/ crumbed paneer/ cottage cheese: 1 tbsp, heaped
Freshly ground black pepper: a pinch

For the scrambled egg filling: click here for the recipe.


Assembling the wrap:


Place the wrap on a plate/ cutting board. If using dosas/crepes that were made ahead of time, warm the dosa/crepe in the microwave for 10-15 seconds or on the pan for a couple of minutes. 






Take 1 heaped tbsp of filling and place it at the center of the wrap.

Fold the two sides slightly and then roll from the bottom upwards to make a right roll. 


Wrap with cheese filling.

Slice in the middle if you wish!

Serve warm.

You can serve with chutney of your choice if you wish.

Enjoy!

I am bringing these amazing crepes to all my friends at Throwback Thursday#38Fiesta Friday#119  and Saucy Saturdays#45! Angie's co-hosts this week are Ahila @ A Taste of Sri Lankan Cuisine and Diann @ Of Goats and Greens.



Cooking made easy:


The dosas/crepes can be made ahead of time and stored in an airtight container in the refrigerator. To use it in a wrap, just warm it up a little either on the stove-top or in the microwave.

Any other vegetable combination like peppers/ capsicum, carrot, cabbage may be used.

The wrap can be made ahead of time if you want to take it for lunch. Just warm it up in the oven for a few seconds before eating.

Footnotes (Tip for healthy living):


All the lentils are excellent sources of protein for vegetarians. Tofu and paneer are also great sources of protein. Egg as we know is a mine house of nutrients!
Cauliflower is a cruciferous vegetable known for many of its health benefits.

References:



Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.


Do Check out the other DFT contributors  and their links!


1. Sonal
http://simplyvegetarian777.com/mung-cheela-tandoori-mix-veg-filling-diabetes-friendly-thursdays/
2. Swati
http://www.letscookhealthytonight.com/egg-white-salad-whole-wheat-tortilla-wraps/
3. Shailja
https://shailjatomar.wordpress.com/2016/05/11/fiesta-masoor-cheela-texmex-salad-wrap-diabetes-friendly/
4. Apsara
http://eatingwelldiary.com/2016/05/12/kids-friendly-lettuce-wraps-for-diabetes-friendly-thursdays/
5. Sarika
http://www.spicezone.com/moong-dal-kebab-wrap-dft/


6.Parvathy



Food for thought:


We can believe what we choose. We are answerable for what we choose to believe. John Henry Newman



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