Creating Recipes with a Cause!
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The Proud DFT Team brings Mother’s Day Special this time. How fun is that? Many of us are bringing Chaat or Indian Street Food from our mother’s delectable palate. Who says that Diabetics have to eat “No-Fun” food? Binge in and Indulge. But hey…remember!! Portion Control is the key! Today I bring you a healthier version of my mother’s one of the favorite street food KATHI ROLL. I made them using chilka ( green) moong daal and whole wheat flour. Find the interesting and delicious recipe below. For information on health benefits check the foot notes.
Delhi, Noida, Gurgaon , People who have been or who are living in all these areas must be aware of Kathi rolls. I have been enjoying kathi rolls since I was a school student. I used to live in a small town near Delhi and we used to visit Delhi frequently. I remember how we used to go to Lajpat Nagar Market with my uncle and how me, my sister and my mother used to love Kathi rolls. After marriage, I was settled in Delhi for many years and I and my husband used to go to this famous sector 18 market in Noida and we loved having Kathi rolls.
It is one of the most famous street food of Delhi ( NCR). There is now a Kathi Roll stand at almost every corner. It is also known as Frankie in a lot of different regions – similar with small variations but still finger-liking good!
Normally Kathi Rolls are made with marinated chicken or vegetables cooked on a skillet and then served with some green chutney wrapped in maida parathas. Some people add a layer of cooked eggs. It tastes divine and is a great Indian fast food. My mom is a vegetarian so she always wanted to have vegetarian rolls but she didn’t like the Paneer taste which street vendors used. So we only asked them to make with vegetables. They used to stir fry the veggies with sauces and filled in parathas to make rolls. I modified the recipe creating a healthier version using moong daal cheela and whole wheat chappatis.
Veggies & sauces
MOONG DAAL KATHI ROLLS
INGREDIENTS
Green Moong daal- 1 cup
Whole wheat Chappatis- 2
Ginger-1 inch
Garlic- 3-4 cloves chopped.
Green chili-1 or 2
Green capsicum cut into thin slices- 1 small
Onion cut into thin slices-1 small
Carrot cut into thin slices-1 small
Soy sauce-1tsp.
Green chili sauce-1tsp.
Tomato ketchp-1/2 tsp.
Salt and pepper to taste.
oil-2 tsp.
METHOD:
THE RECIPE IS DIVIDE INTO 3 STEPS
#1. Making Rotis.
#2. Making filling
#3. Making rolls
FOR ROTIS.
1. Wash and soak Moong daal for 4-5 hours. Wash it then taking out the husks as much as possible.
2. Grind it in a blender with ginger and chili to make a smooth paste. You can add little water to make a smooth paste.
3. Add salt to this mixture and stir it to make batter. The batter should not be too runny or too thick.
4. on a non stick pan spray some oil and with a ladle make a cheela or thin pan cake with moong daal batter.
5. Place the chappati over the wet cheela and press with a flat spatula.( see in pics)
6. Pour some drops of oil around the cheela and some drops over the roti and spread it.
7. Flip and cook from other side too but only for 2-3 minutes. You will see that the cheela and roti have sticked properly. Make sure moong daal cheela gets cooked evenly. Keep the flame medium. Keep these cheela rotis aside.
FOR FILLING
1. In a small bowl mix all the sauces and keep aside.
2..In a non stick pan heat some oil on high flame.
3. Stir fry garlic and onions first. Add capsicums and carrots and keep stirring on high flame.
4. Add the sauce and keep stirring. Lastly add salt and pepper.
5. Take the filling out on a plate and let it cool.
FOR MAKING KATHI ROLLS.
1. Place the cheela roti on a flat base.
2. Place the desired amount of filling in the center of this roti keeping some space at the ends.
3. Roll it gradually keeping the mixture stiff with your fingers. You can also close the roll with a tooth pic , but I kept it open.
4. Serve these rolls with green chutney or sauce and enjoy this scrumptious street food without compromising with taste.
FOOT NOTES
1. You can also use yellow moong daal for this recipe; and the vegetables of your choice.
2. if you think that the batter is too thin you can add besan to the batter.
3. Benefits of whole wheat flour
Whole wheat is rich in vitamins B1, B2, and B3 along with zinc, iron, calcium, magnesium, folic acid, phosphorus and fiber. Whole wheat products retain all these nutrients and help keep our health in check. The magnesium content in wheat is believed to be responsible for activating enzymes in the body that balance out insulin production and glucose levels.
4. Benefits of Moong daal
Moong beans are a diabetic friendly food as they have a low GI. Foods low in glycemic index help in maintaining ideal levels of blood sugar.
For information please refer to these links
http://www.m.webmd.com/default.htm
http://www.livestrong.com
http://www.diabetes.org
http://www.idf.org/membership/sea/india/diabetic-association-of-india
Disclaimer: I am not a nutritionist or dietitian. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietitian before making any changes to your diet.
Check my friends’ posts in DFT this week:
Anupama’s Lentil and fenugreek Basket with chickpea salad
Sonal’s Jhaal Mudi with Papad chips
Apsara’s Cabbage and coriander Adai
Sarika’s Chana Chaat
Suchitra’s Whole Wheat Coconut Shevai
Shailja’s deconstructed Papdi chaat
Vidya’s bisebile bhath
Prachi’s Lentil Sprouts Tikki
Anupama’s Lentil Fenugreek basket
Awesome! Never knew that a cheela and roti can be stuck together in a this lovely combo.
This is filling and oh so yum Swati ❤️
Such an interesting concept Swati ! Kudos ! <3
Thankyou so much Prachi
Awesome and can’t wait to try this..
cheela and roti stuck together! wow! a filling snack so yummy too!
Thanks Anu