Nutritional Facts of Buckwheat Vegetable Wrap, Calories in Buckwheat Vegetable Wrap

by Tarla Dalal
This calorie page has been viewed 1759 times

Cooking Method
Indian Tawa

How many calories does one Buckwheat Vegetable Wrap have?

One (95 grams) of Buckwheat Vegetable Wrap gives 182 calories. Out of which carbohydrates comprise 73 calories, proteins account for 24 calories and remaining calories come from fat which is 90 calories.  One Buckwheat Vegetable Wrap​​​​​​​ provides about 9 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Buckwheat Vegetable Wrap​​​​​​​ recipe makes 6 parathas of 95 grams each.

182 calories for 1 pancake of Buckwheat Vegetable Wrap, Cholesterol 5.3 mg, Carbohydrates 18.3g, Protein 6g, Fat 9.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat Vegetable Wrap

See buckwheat vegetable Indian wrap | buckwheat paneer paneer paratha | stuffed buckwheat pancakes | with 20 amazing images.

Buckwheat vegetable wrap is a nutritious and wholesome dish that offers a delightful combination of flavors and textures. This dish is perfect for those looking for a healthy and satisfying meal that is also gluten-free and packed with essential nutrients. Here's a note on buckwheat vegetable wrap:

Buckwheat vegetable wrap is a versatile and nourishing dish that showcases the goodness of buckwheat , a great source of fiber, protein, and minerals. Buckwheat is naturally gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.

The Buckwheat vegetable wrap features a filling of colorful and crunchy vegetables, such as bell peppers, onions , green peas, grated paneer, which provide a refreshing and vibrant contrast to the earthy notes of the buckwheat. The combination of textures and flavors in the vegetable filling creates a satisfying and balanced meal that is both light and nutritious.

To make the batter for Buckwheat vegetable wrap, combine the buckwheat flour, curds and 1/4 cup water together in a large bowl and mix well. Keep aside for 1 hour. 

Add the ginger, green chillies, coriander and salt and mix well. Keep aside for 1 hour. Keep aside.

To make Buckwheat vegetable wrap grease a 150 mm. (6") in diameter non- stick pan, using ¼ tsp of oil and ,pour a portion of the batter in an even layer. Cook, using ½ tsp of oil till it turns golden brown from both the sides. Place one portion of the stuffing mixture on the pancake and fold it to make a semi-circle. Repeat with the remaining batter and stuffing to make 5 more stuffed pancakes. 

Serve buckwheat vegetable wrap hot.

stuffed buckwheat pancakes are not only a feast for the taste buds but also a feast for the eyes, with its vibrant colors and fresh ingredients creating an inviting and appetizing presentation. The combination of the nutty buckwheat, crisp vegetables, and flavorful dressing makes this dish a culinary delight that is sure to please even the most discerning palates.

In conclusion, buckwheat vegetable wrap is a nutritious and delicious dish that highlights the versatility and health benefits of buckwheat while celebrating the abundance of fresh vegetables. Whether enjoyed as a light meal or a hearty snack, this wrap offers a satisfying and flavorful dining experience that is perfect for those seeking a wholesome and gluten-free option.

Pro tips for stuffed buckwheat pancakes. 1. In a bowl put 1 cup buckwheat (kutto or kutti no daro) flour. Buckwheat flour has a distinct nutty and slightly earthy flavor that compliments various vegetables well. Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. 2. Add 1 cup curds (dahi). They add moisture to the batter, preventing it from becoming dry and crumbly after cooking. This keeps the wrap soft and pliable. curds can introduce a subtle tangy flavor to the batter, which can complement the earthy taste of buckwheat flour and the vegetables in the wrap.

Is Buckwheat Vegetable Wrap​​​​​​ healthy?

Yes, this is healthy for some and no for diabetics have to be careful. 

Let's understand the Ingredients.

What's good.

Buckwheat, Buckwheat flour Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and an excellent option for Vegetarians. See here for 13 benefits of buckwheat and why it's good for you. 

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin C, protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart diabetics. Read the benefits of onions

Can diabetics, heart patients and overweight individuals have Buckwheat Vegetable Wrap​​​​ ?

Yes, but for diabetics substitute  full fat paneer for low fat paneer to reduce the fat content of your recipe.

Value per pancake% Daily Values
Energy182 cal9%
Protein6 g11%
Carbohydrates18.3 g6%
Fiber2.4 g10%
Fat9.9 g15%
Cholesterol5.3 mg1%
Vitamin A285.6 mcg6%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.4 mg12%
Vitamin C18.8 mg47%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)16 mcg8%
Calcium145.9 mg24%
Iron2.2 mg10%
Magnesium63.2 mg18%
Phosphorus154.4 mg26%
Sodium10 mg1%
Potassium182.1 mg4%
Zinc0.7 mg7%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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