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

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. 

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