Recipe: Channa Masala Lettuce Wrap

Recipe: Channa Masala Lettuce Wrap

This recipe for Channa Masala Lettuce Wraps is a great new addition to the family dinner table. Wraps and rolls are always a fun way of serving food and when that food is healthy it’s even better because you go for seconds without a doubt. Channa masala is a vegetarian staple in South Asian households. It is best when made from soaked dry channa [chick peas] and flavored with fresh spices rather than instant mixes or canned tomato paste. Channa masala is usually served with chappati but here we have swapped out the chappati with lettuce for a lower carb option. This is a great meat-free option.

One Channa Masala Lettuce Wrap contains 1 oz. of protein and 1 cup of vegetables.  It’s also the equivalent of a serving of protein and vegetables on the USDA’s MyPlate, which provides guidance on the appropriate amounts of fruits, vegetables, grains, dairy and protein each person should consume to live a healthier, more balanced life.

Channa Masala Lettuce Wrap

Serving size: 1 Channa Masala Lettuce Wrap

Total Servings: 4

Cooking Time: 30 Minutes

Ingredients:

  1. 1 cup chickpeas or channa [soaked and boiled]
  2. 1 Tbsp olive oil
  3. 5 curry leaves
  4. 1 tsp grated ginger
  5. 4 garlic cloves, diced
  6. ½ of a medium red onion, diced
  7. ½ tsp garam masala powder
  8. 1 tsp chili powder
  9. ½ of a large tomato, diced
  10.  1 cup water
  11.  1 cup bell pepper, diced
  12.  1 Tbsp cilantro, chopped
  13.  2 tsp grated mango
  14.  1/8 tsp salt
  15.  Romaine lettuce

Cooking method:

  1. Heat olive oil in a pan, add ingredients # 3 – # 8 and sauté until golden brown.
  2. Add tomato, salt and water and bring to a boil.
  3. Add channa and bell pepper then simmer for 5 mins.
  4. Remove from heat, garnish with cilantro and grated raw mango.
  5. Into 1 large lettuce leaf, place ½ cup of the Channa masala. Serve for dinner or for a snack.

Nutritional Information

Serving size: 1 Channa Masala Lettuce Wrap

Each serving provides:

Calories 122 Kcal
Protein 5g
Total Carb 20g
Total Fat 1g
Sodium 85mg

 

Other Resources:

MyPlate icons – https://www.choosemyplate.gov/myplate-graphic-resources

Nutrient info – USDA database – https://ndb.nal.usda.gov/ndb/search/list

Nutrient info – www.calorieking.com

Nutrient info – Patel Brothers – http://store.patelbros.com/

 

This South Asian series is brought to you by Advocate Health Care, created in collaboration with Boehringer Ingelheim. 

Copyright © 2019 Advocate Aurora Health, Inc. and Boehringer Ingelheim Pharmaceuticals, Inc. All rights reserved. 

 

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Comments

One Comment

  1. That looks great! Thank you for sharing.

About the Author

Sri Ramanathan
Sri Ramanathan

Sri Sakthi Ramanathan, RD, LDN earned her bachelor’s degree from UIC in 2008 and completed her 1 year nutrition internship with the Advocate group of hospitals. She has been a dietitian for 10 years and enjoys making meal planning easier and applicable for her clients. She currently works part time at Advocate Heart institute for their South Asian Cardiovascular Center as their community dietitian. She is the nutrition expert when it comes to South Asian community health.