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Mixed Vegetable Frankie | Whole Wheat Veg Frankie | Healthy Veg Roll for diabetes, heart, blood pressure |
Tarla Dalal
• 21 August, 2017
Table of Content
Mixed Vegetable Frankie | Whole Wheat Veg Frankie | Healthy Veg Roll for diabetes, heart, blood pressure |
The Mixed Vegetable Frankie is a wholesome and flavour-packed wrap made using a whole wheat roti filled with a nourishing mixture of carrot, broccoli, green peas, mashed potatoes, onions, and mild spices. This healthier version of the popular Mumbai street-style Frankie replaces maida with whole wheat flour, making the wrap richer in fiber and more suitable for everyday eating. The lightly sautéed vegetable stuffing provides a delightful mix of textures and natural flavours.
What makes this Whole Wheat Veg Frankie appealing is its balance of taste, nutrition, and convenience. The stuffing combines grated carrots and broccoli for crunch, green peas for plant protein, and a small amount of potatoes for binding. The use of ginger, garlic, turmeric, coriander powder, and chilli powder gives it a familiar Indian street-food aroma without making the snack too heavy. The amchur-chilli masala water adds a tangy twist similar to traditional Frankie seasoning.
This Healthy Veg Roll is cooked using minimal oil—just enough to sauté the veggies and lightly pan-cook the rolls—making it far lighter than commercial Frankies that often rely on maida rotis, cheese, and excess oil. Since the roti is made from whole wheat, it contributes complex carbohydrates, fiber, and a gentle nutty flavour. The result is a wrap that feels indulgent but is still light on the stomach.
From a nutrition standpoint, this Frankie is rich in fiber, vitamins, antioxidants, and plant-based nutrients thanks to ingredients like broccoli, carrots, onions, peas, and turmeric. Fiber supports digestion and satiety, while antioxidants in vegetables help reduce inflammation and support immunity. Using whole wheat instead of maida increases the nutritional value substantially by reducing blood sugar spikes and improving gut health.
For diabetics, the Mixed Vegetable Frankie is moderately suitable, as long as portion size is controlled. The whole wheat roti and high-fiber vegetable stuffing help slow down glucose release. However, the presence of potatoes may raise the glycemic load slightly. Diabetics can enjoy this Frankie by reducing the potato quantity or replacing it with paneer or more broccoli to make the filling lower in starch.
For individuals with heart concerns, this Frankie is a heart-friendly option because it uses minimal oil, no cheese, and lots of vegetables. Ingredients like broccoli, carrots, onions, and turmeric are naturally anti-inflammatory and beneficial for cardiovascular health. The avoidance of maida keeps cholesterol levels stable, and the use of whole wheat reduces the risk of sudden blood sugar spikes, supporting overall heart wellness.
For those who are overweight or watching calories, the Frankie is a good choice in comparison to typical street Frankies. It is filling due to its high fiber content, yet not excessively calorie-dense. The moderate use of oil, absence of cheese, and inclusion of vegetables make it suitable for weight loss. However, limiting the use of potato or substituting it with more low-calorie veggies can make the wrap even lighter.
Overall, the Mixed Vegetable Frankie is a nutritious, balanced, and flavourful snack that can be enjoyed by people of all ages. When served immediately, the crisp roti, warm vegetable stuffing, and tangy masala water create a perfect blend of textures and tastes. It is a healthier alternative to regular street-style Frankies and can fit into diabetic, heart-friendly, and weight-control diets when prepared with mindful ingredient adjustments.
Tags
Soaking Time
0
Preparation Time
20 Mins
Cooking Time
15 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
35 Mins
Makes
4 frankies
Ingredients
For The Dough
1/2 cup whole wheat flour (gehun ka atta)
whole wheat flour (gehun ka atta) for rolling
For The Stuffing
1/2 cup grated carrot
3/4 cup grated broccoli
1/2 cup boiled and mashed green peas
1/4 cup boiled and mashed potatoes
2 tsp oil for cooking
1/4 cup finely chopped onion
1/2 tsp ginger (adrak) paste
1/2 tsp garlic (lehsun) paste
1/4 tsp turmeric powder (haldi)
1/2 tsp coriander (dhania) powder
1/2 tsp chilli powder
1/4 tsp salt
To Be Mixed Into Masala Water
1 tsp dried mango powder (amchur)
1 tsp chilli powder
2 tsp water
Method
For the dough
- Add the whole wheat flour in a deep bowl and knead into a soft dough using enough water.
- Divide the dough into 4 equal portions.
- Roll out each portion into a 150 mm. (7”) diameter circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook each roti, till golden brown spots appear on both the sides. Keep aside.
For the stuffing
- Heat 1 tsp of oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add the garlic paste, ginger paste, turmeric, coriander, chilli powder and 1 tbsp of water and sauté on a medium flame for 30 seconds.
- Add the carrot, broccoli, salt and 2 tbsp of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
- Add the green peas, potatoes and mix well and cook on a medium flame for 1 minute, while stirring it occasionally. Keep aside to cool slightly.
- Divide the mixture into 4 equal portions.
- Roll out each portion of the mixture into a 125 mm. (5”) cylindrical roll and flatten it between your palms.
- Heat 1 tsp of oil in a non-stick tava (griddle), and place all the rolls on the tava (griddle) and cook on a medium flame till they turn golden brown in colour from both the sides.
How to proceed
- Place a roti on a clean, dry surface, put ½ tsp of the prepared masala water and spread it evenly.
- Place a prepared mixed vegetable roll on one side of the roti.
- Fold the two opposite ends of the roti over the roll.
- Start rolling the roti from one open end and over the 2 folded sides.
- Roll the entire roti tightly.
- Repeat steps 1 to 5 to make 3 more Frankie's.
- Serve immediately.
Mixed Vegetable Frankie, Low Salt Recipe recipe with step by step photos
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To make the Dough, in a deep bowl take 1/2 cup whole wheat flour (gehun ka atta).
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Slowly add water little by little.
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Mix it well.
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Knead it into a soft dough for at least 2 minutes.
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Divide the dough into 4 equal portions.
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Take a portion of the dough between your palm, flatten it and place it on a rolling board.
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Roll out each portion into a 150 mm. (7”) diameter circle using a little whole wheat flour for rolling.
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Heat a non-stick tava (griddle) and cook each roti.
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Cook till golden brown spots appear on both the sides.
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Take the roti (roti for wraps and rolls) off the heat and repeat with the remaining dough portions to make 3 more rotis.
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Heat 1 tsp of oil in a broad non-stick pan.
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Add the 1/4 cup finely chopped onion and sauté on a medium flame for 1 minute.
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Add the 1/2 tsp garlic (lehsun) paste, 1/2 tsp ginger (adrak) paste, 1/4 tsp turmeric powder (haldi), 1/2 tsp coriander (dhania) powder, 1/2 tsp chilli powder and 1 tbsp of water and sauté on a medium flame for 30 seconds.
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Add the 1/2 cup grated carrot, 3/4 cup grated broccoli, 1/4 tsp salt and 2 tbsp of water, mix well and cook on a medium flame for 3 minutes, while stirring occasionally.
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Add the 1/2 cup boiled and mashed green peas, 1/4 cup boiled and mashed potatoes and mix well and cook on a medium flame for 1 minute, while stirring it occasionally. Keep aside to cool slightly.
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Divide the mixture into 4 equal portions.
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Roll out each portion of the mixture into a 125 mm. (5”) cylindrical roll and flatten it between your palms.
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Heat 1 tsp of oil in a non-stick tava (griddle).
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Place all the rolls on the tava (griddle) and cook on a medium flame till they turn golden brown in colour from both the sides.
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To make Masala Water for Mixed Vegetable Frankie, take a small bowl and add the water into it.
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Add the 1 tsp chilli powder for the spice.
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Add 1 tsp dried mango powder (amchur).
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Mix well with the help of a spoon and keep aside.
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To make the Mixed Vegetable Frankie, Low Salt Recipe, Place a roti on a clean, dry surface, put ½ tsp of the prepared masala water and spread it evenly.
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Place a prepared mixed vegetable roll on one side of the roti.
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Fold the two opposite ends of the roti over the roll.
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Start rolling the roti from one open end and over the 2 folded sides. Roll the entire roti tightly.
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Repeat steps 1 to 5 to make 3 more frankies.
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Serve Mixed Vegetable Frankie, Low Salt Recipe immediately.
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Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per frankie
| Energy | 118 cal |
| Protein | 4.3 g |
| Carbohydrates | 19.5 g |
| Fiber | 4.8 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Sodium | 205 mg |
Click here to view Calories for Mixed Vegetable Frankie, Low Salt Recipe
The Nutrient info is complete
Sona
Dec. 4, 2014, 3:15 p.m.
All assorted veggies combined in this frankie... I liked the idea.... I made this recipe with proper amount of salt and they enjoyed it.
