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Chat-pati Sprouts Frankie recipe | healthy Sprouts Wrap | Paneer Sprouts Frankie |
Tarla Dalal
30 September, 2016
Table of Content
Chat-pati Sprouts Frankie recipe | healthy Sprouts Wrap | Paneer Sprouts Frankie |
The Chat-pati Sprouts Frankie stands as a testament to quick, healthy, and incredibly flavorful Indian cuisine, seamlessly combining nutrition with convenience. Often known as a Healthy Sprouts Wrap or Paneer Sprouts Frankie, this recipe ingeniously repurposes leftover whole wheat rotis into a wholesome meal. It serves as an excellent choice for anyone seeking a light yet satisfying bite, whether for a snack, a quick lunch, or an imaginative way to utilize ingredients. The fusion of vibrant flavors and diverse textures ensures it's a true crowd-pleaser.
Central to this frankie's appeal is its rich and nutrient-dense filling. It masterfully brings together a medley of boiled mixed sprouts (including moong, matki, and chana), forming a powerhouse of protein and fiber. To this, crumbled low-fat paneer (cottage cheese) is added, contributing a creamy texture and extra protein, while thickly grated carrot introduces a refreshing crunch and natural sweetness. The mixture is then invigorated with finely chopped green chillies for a subtle kick, alongside the distinctive Indian zest from chaat masala and lemon juice, perfectly balanced with fresh coriander (dhania) and a hint of salt.
Beyond the primary filling, the Chat-pati Sprouts Frankie incorporates two distinct flavor enhancers that significantly boost its taste profile. A unique masala water is created by combining water with chilli powder, dried mango powder (amchur), garam masala, and salt. This zesty liquid is generously drizzled onto the roti, guaranteeing that every bite is imbued with tangy and spicy notes. Furthermore, a straightforward yet impactful onion mixture, made with finely chopped onions, chilli powder, and salt, provides a fresh, pungent crunch, adding another layer of both texture and flavor to the frankie.
Assembling these frankies is remarkably uncomplicated, making them ideal for quick preparation. Each leftover whole wheat roti is gently warmed to ensure it's pliable. A quarter portion of the prepared masala water is drizzled and evenly spread over the roti, forming a flavorful base. Next, a generous amount of the vibrant sprouts and paneer stuffing is arranged in a single line down the center. Finally, a sprinkle of the crisp onion mixture completes the layers. The roti is then tightly rolled up and typically sealed with a toothpick, creating a neat, convenient wrap. This method is repeated for the remaining rotis, yielding several delectable frankies.
The Chat-pati Sprouts Frankie is an exceptionally healthy option, making it suitable for a wide array of dietary needs. For weight loss, it's an excellent choice given its high protein and fiber content from sprouts and paneer, which promotes satiety and helps reduce overall calorie intake. The whole wheat rotis provide complex carbohydrates for sustained energy. For diabetics, the high fiber helps regulate blood sugar levels, thereby preventing sudden spikes. The low-fat paneer and minimal oil usage further enhance its diabetic-friendly qualities.
This frankie also proves beneficial during pregnancy due to its rich supply of protein, fiber, vitamins, and minerals from the mixed sprouts, paneer, and carrots—all vital for maternal and fetal health. For individuals managing PCOS, its high protein, fiber, and complex carbohydrate composition can significantly aid in managing insulin resistance and weight. For senior citizens, the soft texture of the sprouts and paneer, combined with the easily digestible whole wheat roti, makes it a nourishing and effortless meal, providing essential nutrients without being heavy. Served immediately, these frankies represent a delicious and well-balanced meal option.
Tags
Preparation Time
20 Mins
Cooking Time
2 Mins
Total Time
22 Mins
Makes
4 frankies
Ingredients
Main Ingredients
4 leftover whole wheat rotis (each 150 mm. (6”) in diameter)
To Be Mixed Into A Filling
1 cup boiled mixed sprouts (moong , matki , chana etc.)
1/2 cup crumbled low fat paneer (cottage cheese)
1/2 cup thickly grated carrot
2 tsp finely chopped green chillies
1 1/2 tsp chaat masala
1 1/2 tsp lemon juice
salt to taste
2 tbsp finely chopped coriander (dhania)
To Be Mixed Into The Masala Water
2 tbsp water
1/2 tsp chilli powder
1 tsp dried mango powder (amchur)
1/4 tsp garam masala
salt to taste
To Be Mixed Into An Onion Mixture
1/2 cup finely chopped onion
1/4 tsp chilli powder
salt to taste
Method
- Warm a roti and place it on a clean, dry surface.
- Drizzle ¼th of the masala water and spread it evenly.
- Spread ¼th of the stuffing in a single row in the center of the roti.
- Sprinkle ¼th of the onion mixture on it, roll it up tightly and seal it with a toothpick.
- Repeat steps 1 to 4 to make 3 more frankies.
- Serve immediately.
Chat-pati Sprouts Frankie recipe | healthy Sprouts Wrap | Paneer Sprouts Frankie | Video by Tarla Dalal
Chat-pati Sprouts Frankie recipe with step by step photos
Nutrient values (Abbrv)per plate
| Energy | 179 cal |
| Protein | 9.1 g |
| Carbohydrates | 28.3 g |
| Fiber | 4.6 g |
| Fat | 3.6 g |
| Cholesterol | 0 mg |
| Sodium | 70.5 mg |
Click here to view Calories for Chat-pati Sprouts Frankie
The Nutrient info is complete
n_katira
Sept. 24, 2021, 8:58 p.m.
Oh wow!! frankie with a twist of sprouts... Sounds unusual but a healthier option for weight watchers and diabetics too... the masala water and onion mixture gives that needed frankie flavour though.
manjirid
April 15, 2021, 6:42 p.m.
The good old frankie never disappoints me! Chat-Pati Frankie is a scrumptious solution to those mid morning cravings for delicious yet light snack! It is low-cal in spite of the cheese! What more can we ask for, right? Loved it.
Sonal Modi
Aug. 26, 2015, 4:01 p.m.
Healthy, low-calorie and delicious frankie. It makes a very good use of sprouts. I prepared this for the breakfast and it turned out very well. I loved it a lot.
Sheela_Khanna
Aug. 3, 2011, 10:31 a.m.
Swast sehat aur swad se barpur wrap*** MAST***
Tarla Dalal
Aug. 3, 2011, 10:31 a.m.
Hi Sheela, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
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