Paneer and Spring Onion Wrap


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Paneer Wraps, whole wheat wraps with a cauliflower-paneer mixture stuffing. Have it as a healthy snack or a one dish meal.

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Sumptuous rotis made of whole wheat and soya flours are stuffed with a smashing combo of 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.

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Preparation Time: 
Cooking Time: 
Makes 4 wraps
Show me for wraps


Ingredients


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
1 tsp oil for cooking

For The 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

Method
For the dough

  1. 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 stuffing

  1. 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.
  2. Transfer the mixture into a deep bowl, add the paneer and salt and mix well. Keep aside.

How to proceed

  1. Divide the stuffing into 4 equal portions and keep aside.
  2. Divide the dough into 4 equal portions and roll out each portion into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
  3. 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.
  4. Place a roti on a clean, dry surface and put a portion of the stuffing on one end of the roti and roll it up tightly.
  5. Repeat step 4 to make 3 more wraps.
  6. Serve immediately.
Nutrient values per wrap
EnergyProteinCarbohydratesFatVitamin ACalciumZinc
161 kcal 10.4 gm 24.1 gm 2.6 gm 511.6 mcg 278.3 mg 0.6 mg
RECIPE SOURCE : Healthy SnacksBuy this cookbook
3 reviews received for Paneer and Spring Onion Wrap
3 FAVOURABLE REVIEWS

The most Helpful Favourable review

 Reviewed By
Mruga DNovember 12, 2014

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.

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Helpful reviews for this recipe
Reviewed February 24, 2012by venmeen

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!

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Reviewed November 12, 2014by Mruga D

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.

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Report this Reported by 1 member
Reviewed April 19, 2013by Foodie #571755

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 !!

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