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Spinach Vegetable Roll

 

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spinach vegetable roll recipe | Indian style vegetable spinach wrap | healthy palak vegetable roll | with 31 amazing images.

Indian style vegetable spinach wrap is simple to make, the wrap combines flavour and taste in one healthy package. Learn how to make spinach vegetable roll recipe | Indian style vegetable spinach wrap | healthy palak vegetable roll |

spinach vegetable roll are delicious and healthy dish to make as a quick and wholesome meal option. A savory mixed veggie filling is loaded into spinach flavoured roti and your favorite wrap is then rolled and ready to enjoy.

A healthy palak vegetable roll makes a complete one meal in themselves, which is super easy to prepare. The mixed vegetable filling in the Indian style vegetable spinach wrap further adds fibre too, making it healthier.

pro tips to make spinach vegetable roll : 1. To make the filling you can add any other vegetables of your choice like cabbage, paneer etc. 2. Serve the wrap immediately otherwise it will become soggy. 3. Using hung curd in the recipe makes the wrap flavourful.

Enjoy spinach vegetable roll recipe | Indian style vegetable spinach wrap | healthy palak vegetable roll | with detailed step by step photos.

Spinach Vegetable Roll recipe - How to make Spinach Vegetable Roll

Tags

One Dish Vegetarian MealsOne Meal DinnerPregnancy Fiber RichDiabetic Indian Snacks, StartersDiabetic International RecipesHealthy Snacky MealsHigh Fiber Snacks

Preparation Time:    Cooking Time:    Total Time:    Makes 6 rolls

Ingredients


For Spinach Vegetable Roll
1 1/2 cups whole wheat flour (gehun ka atta)
1/4 cup spinach (palak) puree
salt to taste
2 tsp oil
1 tbsp finely chopped garlic (lehsun)
2 tsp finely chopped green chillies
1/2 cup finely chopped onions
1/2 cup chopped tomatoes
1 1/2 cups chopped and boiled mixed vegetables (carrots, French bean, green peas and cauliflower)
2 tbsp chopped coriander (dhania)
whole wheat flour (gehun ka atta) , for rolling
1/2 cup hung low fat curds (chakka dahi)
2 tsp chilli-garlic paste
1 cup shredded lettuce

Method
For spinach vegetable roll
    For spinach vegetable roll
  1. To make {span class="bold1"}spinach vegetable roll{/span}, combine the wheat flour, spinach puree and salt and knead into to a soft dough using 1/2 cup water. Keep aside.
  2. For the filling, heat the oil in a non-stick pan, add the garlic and green chillies and sauté on a medium flame to a few seconds.
  3. Add the onions and sauté on a medium flame for 2 minutes.
  4. Add the tomatoes and sauté on a medium flame for another 1 minute.
  5. Add the mixed vegetables, salt and coriander and cook on a medium flame for 2 minutes, while stirring occasionally.
  6. Divide the filling into 6 equal portions and keep aside.
  7. Meanwhile, combine the curd and chilli-garlic paste in a small bowl, mix well and keep aside.
  8. Divide the dough into 6 equal portions and roll out each portion into 200 mm. (8") diameter roti, using little wheat flour for rolling.
  9. Cook each roti lightly on both sides on a hot tava (griddle) and keep aside.
  10. Place one roti on a clean dry surface and spread 1 tbsp of curd-chilli garlic mixture evenly on it.
  11. Spread 1 portion of the filling evenly on one side of the roti, the arrange some lettuce evenly over it and roll it up tightly.
  12. Repeat steps 9 to 11 to make 5 more rolls. Serve {span class="bold1"}spinach vegetable roll{/span} immediately.

Spinach Vegetable Roll recipe with step by step photos

like spinach vegetable roll recipe
  1. spinach vegetable roll recipe | Indian style vegetable spinach wrap | healthy palak vegetable roll | then do try other healthy wrap recipes also:
    • paneer veggie wrap | paneer vegetable wrap | paneer frankie | healthy paneer wrap | 
    • rajma wrap recipe | rajma wrap with carrot cucumber spread | rajma roti wrap | Indian vegetable wrap |

what is spinach vegetable roll made of?
  1. See the below image of list of ingredients for making spinach vegetable roll.

how to make palak roti
  1. To make spinach vegetable roll, in a deep bowl, add 1½ cups of wheat flour.
  2. Add ¼ cup spinach (palak) puree.
  3. Add salt to taste.
  4. Add ½ cup water.
  5. Knead into to a soft dough. Keep aside.

how to make the vegetable filling
  1. For the filling, heat 2 tsp oil in a non-stick pan.
  2. Add 2 tsp finely chopped green chillies. 
  3. Add 1 tbsp finely chopped garlic (lehsun).
  4. Sauté on a medium flame to a few seconds. 
  5. Add ½ cup finely chopped onions.
  6. Sauté on a medium flame for 2 minutes.
  7. Add ½ cup chopped tomatoes.
  8. Sauté on a medium flame for another 1 minute. 
  9. Add 1½ cups chopped and boiled mixed vegetables.
  10. Add salt to taste.
  11. Add 2 tbsp finely chopped coriander.
  12. Cook on a medium flame for 2 minutes, while stirring occasionally. 
  13. Divide the filling into 6 equal portions and keep aside. 

how to make curd chilli garlic mixture
  1. Meanwhile, in another bowl, add ½ cup hung low fat curds (chakka dahi). 
  2. Add 2 tsp chilli-garlic paste.
  3. Mix well and keep aside. 

how to make spinach vegetable roll
  1. Place one roti on a clean dry surface.
  2. Spread 1 tbsp of curd-chilli garlic mixture evenly on it. 
  3. Spread 1 portion of the filling evenly on one side of the roti.
  4. Arrange some shredded lettuce evenly over it.
  5. Roll it up tightly. 
  6. Repeat steps 9 to 11 to make 5 more rolls.
  7. Serve spinach vegetable roll immediately.

pro tips to make spinach vegetable roll
  1. To make the filling you can add any other vegetables of your choice like cabbage, paneer etc.
  2. Serve the wrap immediately otherwise it will become soggy.
  3. Using hung curd in the recipe makes the wrap flavourful.
     

benefits of spinach vegetable roll
  1. Spinach Vegetable Roll is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 33% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 24% of RDA.
    3. Vitamin A rich recipes, Beta Carotene : Vitamin A is crucial for healthy vision, cell growth and healthy skin. Sources of vitamin A include yellow-orange fruits and vegetables like carrots, mango, papaya, peach, tomatoes, pumpkin etc. and other vegetables like spinach, kale, fenugreek leaves, broccoli, capsicum etc. 24% of RDA.
    4. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 21% of RDA.
    5. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 21% of RDA.
    6. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.

Nutrient values per roll
Energy169 cal
Protein7 g
Carbohydrates30.7 g
Fiber6 g
Fat2.5 g
Cholesterol0 mg
Vitamin A1139.5 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.8 mg
Vitamin C18.4 mg
Folic Acid41.7 mcg
Calcium110.5 mg
Iron2.8 mg
Magnesium73.6 mg
Phosphorus198.6 mg
Sodium48 mg
Potassium202.8 mg
Zinc0.9 mg
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