Ayurvedic Recipe · Full Meal · Kids Special · Lunch Box Special · Mixed Vegetables · Paneer · Recipe without Onion/ Garlic · Wraps

Green Veggies Wrap | A Tridoshic Wrap

Green Veggies Wrap
Green Veggies Wrap

Makes: 5 medium-sized wraps

Ingredients : (Visit English – Tamil – Hindi translation/ஆங்கிலம்-தமிழ் மொழி பெயர்பு)

  • Medium-sized rotis – 5
  • Mixed Vegetables – 1 1/2 cups (I used finely chopped green beans, brussel sprouts, fresh green peas, zucchini, spinach, sweet corn)
  • Fresh Panner – 1/2 cup
  • Homemade sauce – 2 tbsp (or to taste)
  • Large Avocado – 1 (Mashed)
  • Coriander powder – 1/4 tsp
  • Cumin powder – 1/4 tsp
  • White Pepper Powder – 1/4 tsp
  • Fennel seeds – 1/2 tsp
  • Kalonji – 1/4 tsp
  • Ajwain – a pinch
  • Ghee – 1 tsp
  • Shredded Fresh ginger – 1/2 tsp
  • Turmeric powder – 1/8 tsp
  • Finely chopped Cilantro – 2 tbsp
  • Salt – to taste

Get Started

  • Heat ghee in a pan and add fennel seeds, kalonji, ajwain and saute for few seconds.
  • Then add the veggies, paneer, little salt, coriander powder, cumin powder, pepper powder, turmeric powder, ginger and cook till the veggies are nicely cooked.
  • Add sauce and mix well. Remove from flame and add cilantro.
  • Take a roti and smear 1 tbsp of mashed avocado and place 2 tbsp(or more) of veggie mixture. Roll it up tightly and insert a toothpick to remain sealed or wrap it with an unbleached parchment paper.

Tasty Green Veggies Wrap is ready!


  • I would recommend using fresh roti as it will be soft and flavorful.
  • I used a mixture of whole wheat and Barley flour to make roti.
  • Chop the veggies very fine (like coarsely ground) for even texture.
  • Green beans and cooked peas are tridoshic. Brussel sprouts aggravates vata but pacifies Pitta and Kapha.
  • Spinach pacifies Kapha. Cooked Spinach and corn are OK for vata and pitta occasionally.
  • Avocado pacifies Vata and Pitta but aggravates Kapha.
  • Substitute any veggie with the one that suits your body type.
  • The veggies chosen and the spices used here makes this wrap tridoshic.

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