Paneer and Spring Onion Wrap
by Tarla Dalal
Sumptuous rotis made of whole wheat and soya flours are stuffed with a smashing combo of low-fat paneer, spring onions and capsicum. The combination of ingredients is so thoughtful that every bite of this wrap is soft and juicy despite not using any sauce. Full of calcium, the Paneer and Spring Onion Wrap is a tasty way to strengthen the bones. Other nutrients such as vitamin A and zinc will do wonders for your skin and eyes, and help build immunity.
Paneer and Spring Onion Wrap recipe - How to make Paneer and Spring Onion Wrap
Preparation Time: Cooking Time: Total Time:
Makes 4 wraps
For The Dough
3/4 cup whole wheat flour (gehun ka atta)
1/4 cup soya flour
salt to taste
whole wheat flour (gehun ka atta) for rolling
For The Paneer and Spring Onion Stuffing
3/4 cup crumbled low-fat paneer (cottage cheese)
1/4 cup finely chopped spring onions whites
1/4 cup finely chopped spring onion greens
1 tsp oil
1 tsp finely chopped green chillies
1/4 cup finely chopped capsicum
salt to taste
Other Ingredients
1 tsp oil for cooking
- Method
- For the dough
- Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Cover and keep aside for 10 minutes.
For the paneer and spring onion stuffing
- For the paneer and spring onion stuffing
- Heat the oil in a broad non-stick pan, add the spring onion whites, green chillies and capsicum and sauté on a medium flame for 1 minute.
- Transfer the mixture into a deep bowl, add the paneer, spring onion greens and salt and mix well.
- Divide the stuffing into 4 equal portions and keep aside.
How to proceed
- How to proceed
- Divide the dough into 4 equal portions and roll out each portion into a 150 mm. (6”) diameter circle using a little wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook each roti on a medium flame, using ¼ tsp of oil, till light brown spots appear on both the sides.
- Place a roti on a clean, dry surface, place a portion of the stuffing on one end of the roti and roll it up tightly.
- Repeat step 3 to make 3 more wraps.
- Serve immediately.
| Energy | 138 cal |
| Protein | 5.7 g |
| Carbohydrates | 21.4 g |
| Fiber | 3.7 g |
| Fat | 3.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 150.5 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.2 mg |
| Vitamin C | 13.7 mg |
| Folic Acid | 25.2 mcg |
| Calcium | 68.5 mg |
| Iron | 1.7 mg |
| Magnesium | 57.7 mg |
| Phosphorus | 120 mg |
| Sodium | 20.2 mg |
| Potassium | 216.8 mg |
| Zinc | 0.7 mg |
Usually Paneer has lot of fat in it...this recipe helped me remove excess fat by using low fat milk...Hence I was left with Protein and Calcium Paneer...spring onion gives that very much needed crunch...nice recipe.
I am a lousy cook. But this recipe made me a hit in the house so simple n easy to make. n everyone loved it thnx !!
Tried this , was good. I also added the Rava green peas tikki for a filling wrap. It was awesome. Next time around , I would like to spread some green chutney on the roti before making the roll. Thanks for the yummy recipe! My kid loved it too!