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healthy paneer wrap or roll recipe

Healthy Paneer Wrap | Veg Paneer Roll | Easy Paneer Frankie

A must-try crispy and homemade Healthy Paneer Wrap / Roll 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 have arrived at the right blog.
5 from 3 votes
Prep Time 5 minutes
Cook Time 15 minutes
Cover and Rest Dough 10 minutes
Total Time 30 minutes
Course Appetizer, Breakfast
Cuisine Indian, indian traditional
Servings 10 Wraps
Calories 240 kcal

Equipment

  • 1 High hipped platter Parath for kneading wheat dough
  • 1 Iron Tawa Cooking parathas
  • 1 iron pan (can use any other skillet) for making paneer veggie mix

Ingredients
  

  • 10 tablespoon Hummus Market or Homemade
  • 3 cups whole wheat flour makes around 10-12 wheat paratha
  • 1.5 teaspoon salt for adding in wheat flour
  • 1.5 cup paneer around 150 gm
  • 1 small onion chopped
  • 3-5 small garlic cloves chopped small
  • 1 cup spinach leaves sorted and chopped
  • 1 large tomato chopped
  • 1.5 teaspoon Desi Ghee for making Veggie Mix
  • 10 tablespoon Desi Ghee Cooking paratha (optional) and you may make chapati as well
  • salt for veggie mix
  • water kneading dough
  • 1.5 teaspoon red chilly powder
  • 1.5 teaspoon Turmeric Haldi
  • 1 teaspoon Garm Masala
  • 1 tsp Amchur Dry Mango Powder

Instructions
 

  • 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.
  • 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.
  • 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.
  • Apply Hummus spread on cooked paratha. Add the paneer veggie mixture in the center. Wrap it gently and enjoy it with your favorite dip.
  • The utterly delicious Paneer Wrap is ready! Team it with your choice of dip.

Notes

Recipe Notes
  • 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.
Nutrition Facts
Serving size: 2
Servings: 5
Amount per serving  
Calories 240
% Daily Value*
Total Fat 18g 23%
Saturated Fat 7.4g 37%
Cholesterol 17mg 6%
Sodium 165mg 7%
Total Carbohydrate 15.4g 6%
Dietary Fiber 5.2g 8%
Total Sugars 0.9g  
Protein 14.8g 10%
Vitamin D 0mcg 0%
Calcium 14mg 1%
Iron 0mg 2%
Potassium 81mg 2%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Keyword easy paneer recipes, healthy paneer recipes, homemade paneer healthy snacks, low calorie paneer recipes