Healthy Paneer Wrap | Paneer Frankie | How to make Healthy Paneer Recipes

Who won’t love the exploding flavors of this Healthy Paneer Wrap made in a simple homemade way? Spread with protein-rich hummus, melting chunks of Paneer coated with spinach, onion, tomato and garlic, this Paneer Frankie recipe gathers in no time and is totally kid’s friendly! Your next family favorite is here!

A must-try crispy and homemade Healthy Paneer Wrap is a whole wheat flat bread / paratha wrapped up with hummus, paneer, onion, tomato and garlic sauce. This tastes similar to the traditional Indian Kathi roll except that this recipe is vegetarian and if you are looking for healthy paneer recipes, you may also like : Healthy Palak Paneer and Paneer Tikka in OTG.

This Indian street food is popular across continents and has several variations made to it. I am desi foodie and I love paneer and as I type, I had a wholesome lunch of Paneer Capsicum. I have tweaked the original recipe and used hummus as a spread on paratha. One may always experiment with paneer dishes. Mint or Dhaniya chutney and paneer is a match made in heaven. I was short of fresh coriander leaves and used the Hummus which was lying in my kitchen. This helped me create the high protein recipe of Paneer roll.

Why This Recipe Works?

• High protein Vegetarian Paneer Recipe!
• Vegan options
• Easily convertible to Gluten Free
• Melting Flavors of Hummus, spinach and Paneer
• Quick and spicy recipe
• Calcium, Iron Rich.
• Free of Processed food
• No cheese
• The Best Paneer Wrap Ever!

Ingredients

For the Whole Wheat Roll

• Whole Wheat Flour: I love flatbreads or parathas made using Whole wheat flour. You may use gf flour like Ragi, Chickpea, Buckwheat or amaranth to make this recipe totally gf. Use this flour with salt and water to knead a not-so tight dough.
• Desi Ghee: If you love parathas, you would simply love desi ghee parathas. They turn out super crisp and amazing with desi ghee. For vegan options, you may use any vegan oil.

You may always buy the ready to make Parathas but in my honest opinion, fresh ones are more healthy and tasty.

For the Paneer Wrap Mix

• Paneer: Indian Cottage Cheese or Paneer is the star ingredient of this recipe. I have procured it from Mother dairy, the very common brand in India. There was a time when I used to make homemade paneer. Now when I have to add content to the blog, there is a lot that keeps going on and I need to purchase it. You may use Tofu for making a Vegan wrap.
• Hummus: Hummus is a high-protein no oil spread that rich flavor to the wrap. Other spreads that go well with Paneer Frankie are Mint or Coriander Dip, Mustard Sauce or Cheesy dip. Since I was trying to create a healthy veg wrap, I opted for Hummus.
• Vegetables: Onion, garlic, capsicum, spinach and tomato are used in this recipe. Carrots, Zucchini, mushrooms, Kale, cauliflower work well too.
• Desi Ghee: For sauteing vegetables, I have used Desi ghee. you may use olive oil or vegan oil for making it vegan.
• Spices: Paneer recipe seems incomplete without the touch of Indian spices: Red Chilly, Garm Masala, Amchur (Dry Mango powder). Feel free to tone the heat down as my version of spicy won’t match yours. For the spices, the Italian seasonings like thyme, rosemary and oregano would be perfect substitutes.

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Variations

• Paneer Kathi Roll: Take this recipe to classic style by marinading paneer and then wrapping it in paratha or thin all-purpose flour chapati smeared with green chutney. For the typical tandoori flavor, Paneer Tikka Roll can also be made with few tweaks to this recipe.
• Try a different vegetable: Mushroom, Cauliflower, corn and bean veggie wraps taste great with whole wheat paratha.
• Gluten free Wrap: Replace whole wheat flour by gf flours. you may use homemade dough or procure from market.
• Vegan Wrap: Replace desi ghee with any vegan oil. The Lettuce wrap works great with this paneer wrap. It makes the recipe quick, vegan and gf.
• Baked Paneer Wrap: For more healthy version of paneer roll, you may bake the flat bread instead of cooking on stove top.
• Try another Dip: Green Chutney of Mint / Pudina or Dhaniya works great with this recipe. You may use salsa or tomato based dips as well.
• Top it with Cheese: Adding cheese in the wrap is totally delicious but then it won’t be low calorie wrap or so healthy.

What to Serve With Paneer Frankie?

• Healthy Tomato Soup
• Pumpkin Spinach Salad
• Whole Wheat Apple Cobbler
• Mashed Potatoes Lentil Salad

Recipe Overview

This healthy Paneer recipe is a big hit in the family and gathers in no time. We always have wheat dough stored in the refrigerator. I usually knead the dough as the first thing in the morning. Rest is super simple. Cook Onion, tomato, capsicum, spinach and add paneer to make the stuffing ready. Make paratha on iron Tawa (stove top) and spread hummus and add the filling mixture, roll it up and enjoy with your choice of dip.

Is Paneer Wrap Good For Weight-Loss?

This Paneer Vegetable Wrap uses whole wheat flour which is rich in Phosphorus, a major mineral which works closely with calcium to build our bones. That said, eating in moderation is the key. So enjoy this Healthy Paneer Vegetable Wrap which is weight loss friendly if you stop at 2.[1]

What Other Healthy Recipes can be made from Paneer?

• Paneer Tikka in Oven
• Chilli Paneer
• Paneer Pakora
• Wheat Paneer Paratha
• Spicy Paneer Capsicum Subji
• Matar Paneer
• Palak Paneer

Expert Tips

• To get the perfect crispy paratha, use iron tawa. Trust me it won’t burn it. You need to put rollled up paratha on a hot tawa (not cold). Simmer the gas and let it cook slowly. Flip it and let it be half cooked from booth sides. then Apply oil or ghee on simmer. Use a flat spatula to press it evenly.
• The paneer when mixed in vegetables release water. Cook a bit extra to absorb the water or the wrap would leak the mixture.
• Keep the dough at rest for at least 15 minutes and don’t use it immediately.

Stories From Kitchen

Being a Paneer lover, I had always experimented with Paneer recipes. Everyone has loved them and that gives more reason to keep experimenting. My daughter as a kid never loved paneer and I always wondered how she would fit in the family who can eat paneer at any time of the day. Gradually, she overcome that without my intervention. Now she is the one who asks for Paneer Tikka.

FAQ on Paneer Roll

Detailed Recipe

1. Gather all the ingredients and start with kneading the whole wheat flour. I prefer kneaded dough to rest for 15 minutes. Add water gradually and not at once. I add salt to flour. Chop the veggies as desired.

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2. Cover the dough for 15 min and in the mean time make the paneer wrap mix. Heat desi ghee. Add garlic and onion. Once onions are transparent, add tomato and then spinach. Spinach would leave water and so would Paneer. Let the veggie mix absorb the moisture or the wrap mixture would be runny. Add salt, spices: Garm masala, turmeric, red chili powder and Amchur.

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3. Now you may make the whole wheat paratha. Roll the dough on rolling. Not very thin or thick. Flip when cooked from one side. Once cooked from both sides, apply ghee and cook on simmer for a crispy paratha.

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4. Apply Hummus spread on cooked paratha. Add the paneer veggie mixture in the center. Wrap it gently and enjoy it with your favourite dip.

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6. The utterly delicious Paneer Wrap is ready! Team it with your choice of dip.

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