5 Legume Tikki Lettuce Wrap: Gluten-free

5 Legume Tikki Lettuce Wrap

This wrap is a wholesome and filling meal all by itself. Following gluten-free diet often means that one cannot relish the widely available regular breads. Unless you bake your own breads or have access to gluten-free bread supplies; chances are you miss out eating all those delicious wraps and susandwiches. The lettuce leaf in this wrap acts as the perfect gluten-free replacement for bread.

Loaded with green bell peppers, shredded carrots, tomatoes you are bound to get your daily dose of fresh veggies.

The protein-packed 5 legume tikkis form the bulk of this wrap. They are made of red lentils/ masoor dal, split bengal gram/ chana dal and sprouted  green gram/ moong, turkish gram/ matki & green chickpea/chana flavoured with freshness of fennel seeds, ginger, green chillies, coriander leaves and spring onions.

Achari dip and pickled beetroot juliennes added a welcome zing to these delicious wraps.

The vibrantly pleasant green wraps loaded with wholesome goodness of veggies and legumes are a total delight. I hope you enjoy making them as much as I did. Do give them a try.

The recipe involves multiple elements. For ease of documenting the recipe; I have divided them into 3 parts: 5 Legume Tikki, Filling, Achari Dip and Pickled Beetroot. The recipe needs preparation in advance because it involves sprouting legumes. Also, pickled beetroot needs time to soak flavours. Kindly plan accordingly.

5 Legume Tikki Lettuce Wrap Recipe

Serves 3
1 Cup = 150 ml


  • For 5 legume tikki:
  • Red lentils/ masoor dal – 2 tbsp
  • Split bengal gram/ chana dal – 1/2 cup
  • Mixed sprouts (moong, matki, brown chana) – 1 cup
  • Green chillies – 3 to 4
  • Ginger – 1/2 inch piece
  • Fennel seeds – 1 tbsp
  • Garlic – 2 cloves
  • Salt – 1 tsp
  • Potato – 2, large, boiled & mashed
  • Paneer – 50 gm, grated/ crumbled
  • Coriander leaves – 2 tbsp, finely chopped
  • Spring onions with leaves – 1/4 cup
  • Sesame seeds – 2 tsp
  • Idli rawa – 2 tbsp
  • Oil – 1 tsp
  • For filling:
  • Iceberg lettuce – 6 leaves intact
  • Carrot – 1, medium, shredded/julienned
  • Tomato – 2, small, sliced
  • Capsicum – 1, small, julienned/ rings
  • Onion – julienned (optional)
  • For achari dressing:
  • Thick curd – 3/4 cup
  • Fenugreek seeds/ methi dana – 1/4 tsp
  • Mustard seeds/ rai – 1/4 tsp
  • Nigella seeds/ kalonji – 1/4 tsp
  • Cumin seeds/ jeera – 1/2 tsp
  • Fennel seeds/ saunf – 1/2 tsp
  • For pickled beetroot:
  • Beetroot – 1/4, julienned
  • Salt – 1/4 tsp
  • Apple cider vinegar – 1 tbsp
  • Water – 1 tbsp

Instructions for 5 Legume Tikki

1) Sprout the mixed legumes overnight. Soakmasoor dal and chana dal for 2 hours.

2) Pressure cook for 1 whistle with 1-1/2 cup water.

3) Drain and grind to a coarse paste along with green chilli, ginger, garlic, fennel seeds and salt.

4) Grate/crumble paneer. Mash the boiled potatoes and finely chop spring onion and coriander leaves.

5) Add them to the ground dal paste.

6) Mix well.

7) Make rough balls with fistful of mixture

8) Shape them into squares.

9) Spread idli rawa and sesame seeds in a plate.

10) Place the tikkis on this mix and press gently.

11) Coat the tikkis with this mix on both sides.

12) Apply 1 tsp oil on a non-stick pan and roast for a couple of minutes on both sides until light brown. Keep aside.

Instructions for Achari Dressing

1) Heat a pan on low flame. Add mustard seeds, cumin seeds, fennel seeds/ saunf, nigela seeds/kalonji, and fenugreek seeds/ methi dana. Saute for 2-3 minutes until the seeds turn aromatic. Do not let them turn brown. Turn off heat. Allow to cool down to room temperature.

2) In a small blender jar, grind to almost fine powder. Keep aside.

3) Take curd in a bowl. Whisk to a smooth consistency.

4) Add salt and the achari masala powder. Mix well.

Instructions for Picked Beetroot

1) Mix beetroot juliennes and salt. Let it rest for atleast 2 hours.

2) Transfer to a glass jar. Add vinegar and boiled & cooled water.

3) Put the lid on. Shake well. Refrigerate. Use after 3-4 days.

Instructions for assembling

Take a lettuce leaf, add the vegetables, tikkis, achari dressing, and pickled beets. Serve immediately.

Have a great day!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s