Healthy Thai-Style Moong Bean Wraps

Thai-Style Moong Bean Wraps – A delectable new way to eat sabut moong!

You don’t need me to tell you about the several health benefits that green moong beans possess. I love that these beans are so versatile, and that they can be used in a variety of foods – from soup and salad to curries, dhokla and dosa. I’m here today to tell you about a healthy, yummylicious way to eat these very nutritious beans – in the form of Thai-style wraps!

Whole green moong beans aka sabut moong

The wholesome goodness of these Thai-Style Moong Bean Wraps

These Thai-Style Moong Bean Wraps are made using whole wheat flour. Apart from whole green moong beans (aka sabut moong), the filling includes deliciousness like preservative- and additive-free tofu, peanuts, juicy ripe pineapple, and home-made red chilli sauce. There’s also quick-pickled carrots and onion in there. Needless to say, they are bursting with flavour! They are a huge favourite at my place, and I’m sure you will love these too.

The red chilli sauce does contain some sugar and vinegar, but far less than store-bought versions. I use just a smidgen of it in each wrap, anyway. I would say these wraps are quite wholesome and relatively healthy, packed with protein.

Healthy Thai-Style Moong Bean Wraps


Are these wraps vegan and gluten-free?

This is a completely vegetarian preparation, suitable to those following a plant-based or vegan diet.

Using gluten-free tortillas instead of the whole wheat wraps I have used here will make them suitable for a gluten-free diet as well.

#MoongMagic at Foodie Monday Blog Hop this week!


I’m sharing my recipe for Thai-Style Moong Bean Wraps for Foodie Monday Blog Hop, where the theme this week is #MoongMagic. This Monday, all of us are showcasing recipes made using whole green moong beans, and I’m so looking forward to see the lovely dishes my fellow food bloggers have come up with!

The theme was suggested by Swaty of Food Trails, a wonderful blogger with many traditional Indian dishes and healthy bakes in her repertoire. You should definitely be checking out her blog! I’m itching to try out her Bajra Methi Pooris, Papad Boondi Ki Sabzi, Aloo Matar Ki Tehri, and Matar Ka Nimona – they look so very delicious!


How to make Thai-Style Moong Bean Wraps?


It’s not very tough to put these Thai-Style Moong Bean Wraps together. Once you gather the ingredients for the filling, the wraps come together in a jiffy. You can even prepare the wraps and the filling in advance and keep them ready,  assembling them just before serving. That’s what I usually do.

Now, let me take you through the step-by-step procedure for making these wraps.

Ingredients (for about 10 wraps):

For the wraps:

  1. 2 cups whole wheat flour
  2. Salt to taste
  3. 1/2 tablespoon oil + more as needed to make the wraps

For the filling:

Moong beans:

  1. 1/2 cup whole moong beans, dry, soaked for 6-8 hours
  2. 4-5 cloves garlic
  3. A 1-inch piece of ginger
  4. 1/2 tablespoon oil
  5. Salt to taste
  6. 1/4 teaspoon turmeric powder
  7. Red chilli powder to taste
  8. 1/2 tablespoon jaggery powder
  9. 1 tablespoon finely chopped fresh coriander

Other ingredients:

  1. Red chilli sauce or Sriracha sauce as needed (optional)
  2. 1/2 cup pineapple, cores and thorns removed, chopped into small cubes
  3. 1 medium-sized onion
  4. 1 medium-sized carrot
  5. Juice of 1 lemon or to taste
  6. Salt to taste
  7. 1/2 tablespoon finely chopped coriander
  8. 200 grams vegetable tofu
  9. 1 tablespoon oil
  10. 1/4 cup peanuts


We will first get the dough for the wraps ready.

1. Take the whole wheat flour in a large mixing bowl. Add salt to taste.
2. Adding water little by little, bind into a soft, pliable dough.
3. When the dough comes together well and is almost ready, add in 1/2 tablespoon oil and knead well for a minute or so.
4. Let the dough rest, covered, for at least 15-20 minutes.

In the meantime, get the various ingredients ready for the filling. We will first prepare the moong beans.

1. Drain out all the water from the soaked moong beans. Take them in a wide vessel, and add in about 1/4 cup fresh water.
2. Place the vessel in a pressure cooker. Pressure cook on high flame for 4 whistles or till the moong beans are well-cooked, but not overly mushy. Let the pressure release naturally.
3. Meanwhile, peel the ginger and garlic. Chop very finely.
4. When the pressure from the cooker has fully gone down, get the cooked moong beans out. Now, we will start cooking them.
5. Heat 1/2 tablespoon oil in a heavy-bottomed pan. Add in the ginger and garlic. Saute for about a minute – the garlic should get a little burnt, which gives the moong a wonderful flavour.
6. Add the cooked moong beans, along with the water they were cooked in. Turn the flame down to medium.
7. Add salt, red chilli powder, turmeric powder and jaggery powder. Mix well.
8. Cook on medium flame till the water completely dries up, and all the ingredients are well mixed together. Allow to cool down.

Meanwhile, we will prepare the other ingredients required for the filling.

1. Get the Sriracha or red chilli sauce to room temperature before using. Keep it handy.
2. Make sure the pineapple is chopped small, and that all the thorns and cores are removed.
3. Peel the onion. Cut lengthwise. Add a little salt to it, along with the juice from 1/2 lemon (or to taste). Mix well. Allow it to soak for 15-20 minutes.
4. Dry roast the peanuts till crisp, keeping the flame medium, ensuring that they don’t burn. Let the peanuts cool down fully, then pulse in a mixer to crush them coarsely. Do not make a fine powder. Keep ready.
5. Peel and grate the carrot medium-thick. Add a little salt, the finely chopped coriander and juice of 1/2 lemon (or to taste). Mix well. Let it soak for 15-20 minutes.
6. Cut the tofu into cubes, as small or as big as you require. Heat 1/2 tablespoon oil in a heavy-bottomed pan. Add in the tofu cubes. Cook on medium flame till the tofu is slightly browned and a little crisp, taking care not to burn it. This should take 3-4 minutes. Switch off gas and allow the tofu to cool down fully.

Now, we will prepare the wraps.

1. Get a thick dosa pan nice and hot.
2. Meanwhile, take a ball of the dough we prepared earlier. Place it on a flour-dusted surface. Roll it out into a disc, neither too thin nor too thick, like a paratha. Keep it big enough to accommodate all the filling.
3. Transfer the paratha to the heated pan. Cook on medium flame till done on both sides, drizzling a little oil around it.
4. Prepare parathas from all the dough in a similar fashion.

Now, we will start assembling the wraps.

1. Take one of the prepared parathas on a serving plate. Place some of the carrot  and onions in the centre. Place some of the moong beans over this, and some tofu on it. Add in some pineapple and coarsely crushed peanuts. Drizzle some Sriracha or red chilli sauce over it, as needed. Roll up the paratha. Serve immediately.
2. Prepare wraps from all the parathas in a similar manner.

Tips & Tricks

1. I have used home-made red chilli sauce here. You may use a store-bought version instead, too.
2. I have used Vegetable Tofu from Murginn’s. You may use regular tofu instead, too.
3. Make sure all the cooked ingredients come to room temperature, before beginning to prepare the wraps.
4. Make sure you don’t crush the roasted peanuts to a powder. For best results, just coarsely crush them.
5. Use pineapple that is ripe and juicy, for best results.
6. You can prepare the whole wheat wraps and the ingredients for the filling in advance, and then assemble the wraps just before serving them.

Did you like the recipe? Do tell me, in your comments!


20 thoughts on “Healthy Thai-Style Moong Bean Wraps

  1. Wholesome and nutritious moong dal wraps with Thai flavors is definitely in my next to do list.I usually make it with potatoes and paneer.. I loved the use of pineapple in these wraps.. Thanks for appreciating my work. will surely try these.


  2. Moong beans in a whole wheat Wrap with tofu sounds so healthy and nutritious. Loved the addition of pineapple in the filling . Can imagine how flavorful the wraps must have tasted.


  3. Wraps with whole moong dal looks healthy and delicious too. Love the different toppings tofu, pineapple you have used. Can enjoy these guilt free


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