Sprouts and Greens Wrap

Downtown Mountain View has this amazing Mediterranean place called "Gyros House". The food there with all the spice and yogurt dips is simply out of the world! I decided to experiment with an Indian version of the falaffel (felafel) minus the fried vegetable patty (to make it low fat). The good in this recipe: I used sprouted whole wheat tortillas. These can be substituted with whole wheat chapathis. Also the spread I used, roasted red pepper spread is easily available in Trader Joe's. This can easily be substituted by red pepper chutney. Feta cheese can also be substituted by a cheese of choice. I personally like the soft paneer-like texture of feta and its delicate taste.

The traditional version of the falaffel uses tahini or sesame seed sauce and vegetable patties in addition to the below mentioned vegetables. You can also add a few pieces of pickled jalapenos for tangy spicy bites. For people counting fat intake, both total fat and saturated fat can be reduced by reducing the cheese content in the wrap. Other vegetables that can be used are olives and cucumbers. Avocado spread or guacamole makes a delicious change from red pepper spread if you want to add variety to your wraps.

Ingredients:
(For 2 servings)
Whole wheat tortilla: 2
Roasted Red Pepper Spread: 4 tbsp
Yogurt: 1/4 cup
Green chili sauce: 2 tbsp
Salad greens: 2 cups
Mung sprouts: 1/2 cup
Chopped peppers: 1/2 cup
Red onions: 1/4 cup
Feta Cheese: 1/4 cup
Tomatoes: 2 (chopped)

Method:
To a mixing bowl, add all the vegetables.
Add the red pepper spread, green chili spread, yogurt, salt and a dash of freshly ground pepper. Keep aside.
Heat the tortilla for a few seconds. If you prefer softer tortilla's, eliminate this step.
Layer out the vegetables in the center or slightly to the left of the tortilla.
Top with crumbled feta cheese. Wrap.
Serve with yogurt dip.

Yogurt dip:
To 2 tbsp yogurt, add 2 tsp spread, salt and pepper.

Wrapping Technique:
Fold lower border first, followed by the left and finally the right end. Leave the top open.

Nutritional Information:
Per serving (1/2 of recipe) 350 gms
Calories: 434
Calories from fat: 176
Total fat: 19.5 gms (30% of DV)
Saturated fat: 7 gms (36% of DV)
Trans fat: 0 mg
Cholesterol: 37mg (12% of DV)
Sodium: 974 mg (41% of DV)
Carbohydrates: 49 gms (16% of DV)
Dietary Fiber: 11 gms (35% of DV)
Sugars: 13 gms
Protein: 17 gms

Vitamin A: 178%
Vitamin B: 364%
Calcium: 37%
Iron: 16%

Percent Daily Values are based on a 2000 calorie diet. Daily values may vary based on individual calorie needs.

Breakdown of caloric information:
Carbohydrates: 57%, Fats: 23%, Proteins: 20%