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paneer veggie wrap recipe | paneer vegetable wrap | paneer frankie | healthy paneer wrap |

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Tarla Dalal • 04 September, 2019

paneer veggie wrap recipe | paneer vegetable wrap | paneer frankie | healthy paneer wrap |

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पनीर वेजी रैप रेसिपी | पनीर फ्रेंकी | वेज पनीर रैप | पनीर सब्जी रैप - हिन्दी में पढ़ें (Paneer Veggie Wrap in Hindi)

Table of Content

About Paneer Veggie Wrap

Ingredients

Methods

If you Like Paneer Veggie Wrap

To Make Chapati for Paneer Veggie Wrap

To make Filling for Paneer Veggie Wrap

To Assemble Paneer Veggie Wrap

Nutrient values

paneer veggie wrap | paneer vegetable wrap | paneer frankie | healthy paneer wrap | with 30 mazing images.

The Paneer Veggie Wrap is a simple, vibrant, and wholesome Indian-style wrap that combines the goodness of vegetables with soft, protein-rich paneer. This wrap is especially popular because it uses leftover chapattis, turning them into a fresh, delicious meal with minimal effort. Lightly pan-cooking the chapattis with a touch of peanut oil brings back their softness and warmth, making them the perfect base for a flavourful stuffing.

The filling for this paneer vegetable wrap is a colourful blend of low-fat paneer, grated cabbage, carrot, green chillies, and coriander. These ingredients contribute a wonderful mix of textures—soft paneer, crunchy cabbage, and juicy carrot—while adding fibre, vitamins, and freshness. The green chillies offer a gentle heat, and coriander brings an earthy aroma that lifts the entire flavour profile of the filling.

A thin layer of green chutney spread across the warm chapatti adds tanginess and spice, which perfectly complements the creamy paneer and fresh vegetables. Adding sliced onions and a sprinkle of chaat masala introduces crunch and chatpata flavour, instantly giving this wrap that classic Indian street-style feel. When rolled tightly, the wrap becomes easy to eat and ideal for lunchboxes, snacks, or a quick on-the-go meal.

As a homemade alternative to street-style paneer frankie, this wrap is much healthier and lighter. It avoids heavy sauces, excess cheese, and refined flour rolls, making it suitable for families and kids. The minimal use of oil, combined with fresh ingredients, keeps the wrap nutritious and guilt-free, while still offering a satisfying taste and texture. It’s a perfect example of turning everyday ingredients into something exciting and wholesome.

From a nutritional standpoint, this wrap qualifies as a healthy paneer wrap, especially since it uses low-fat paneer and whole wheat chapattis. Paneer provides protein and calcium, while vegetables offer fibre and antioxidants. The peanut oil used in very small quantities adds healthy fats, making the wrap balanced and energizing. This combination keeps you full for longer and prevents overeating.

When it comes to diabetes, this wrap can be suitable with simple portion control. Whole wheat chapattis have a medium glycemic index, and the high fibre from vegetables slows down sugar release. Low-fat paneer adds protein, which helps maintain steady blood sugar levels. Diabetics should avoid adding too much chutney or chaat masala (due to sodium) and stick to just one wrap per meal.

For heart health, this wrap is a good option because it uses low-fat paneer, minimal oil, and plenty of vegetables. Using whole wheat chapattis instead of maida-based rolls improves fibre intake and supports cholesterol control. Peanut oil contains heart-friendly monounsaturated fats, and the fibre-rich veggies help maintain artery health. Limiting salt and avoiding extra chutneys makes it even safer.

For weight loss, the Paneer Veggie Wrap is an excellent choice because it is low in calories, high in fibre, and rich in protein. The combination of paneer and vegetables increases satiety and reduces cravings. Using leftover rotis also makes it a smart, sustainable meal choice. Those aiming for weight loss should choose low-fat paneer, avoid excess oil, and pair the wrap with a bowl of salad or buttermilk for a complete, light meal.

Ingredients

For Paneer Veggie Wrap

4 left over chapattis , approx. 175 mm. (7") in diameter

To Be Mixed Into A Filling For Paneer Veggie Wrap

1/2 cup grated low fat paneer (cottage cheese)

1/2 cup grated cabbage

1/2 cup grated carrot

2 tsp finely chopped green chillies

3 tbsp chopped coriander (dhania)

salt to taste

Other Ingredients For Paneer Veggie Wrap

4 tsp green chutney

1/2 cup sliced onions

chaat masala for sprinkling

2 tsp peanut oil for cooking

Method

For paneer veggie wrap

To make paneer veggie wrap, divide the filling into 4 equal portions and keep aside.
Heat the non-stick tava (griddle), place the leftover chapatti and lightly cook using ½ tsp of peanut oil till it is light brown from both the sides.
Place the chapatti on a clean, dry surface, apply 1 tsp of green chutney and spread it. Put a portion of the filling at one end of the chapatti, sprinkle little sliced onions and chaat masala evenly over it and roll it up tightly.
Repeat with the remaining chapattis and filling to make 3 more paneer veggie wraps.
Serve the paneer veggie wrap immediately.

Paneer Veggie Wrap recipe with step by step photos

If you Like Paneer Veggie Wrap

1. If you like Paneer Veggie Wrap, also try other Healthy Wraps for lunch or dinner like
  
  • Paneer and Spring Onion Wrap
  
  • Methi and Moong Sprouts Wrap
  
  • Whole Wheat Salad Wrap

To Make Chapati for Paneer Veggie Wrap

1. For Paneer Veggie Wrap you can use left-over chapati. If you want to make chapati, take a deep bowl and add approx. ¾ cup of whole wheat flour to it. We need to take a deep bowl so that the flour and the other ingredients do not fall off while we are mixing or kneading the dough.
2. Add ½ tsp of oil to this. Adding oil makes the chapatis soft.
  
  $Step 3 – Add ½ tsp of oil to this. Adding oil makes the chapatis soft. $
3. Now add salt to taste. Increase or decrease the quantity of salt to your liking. Some people like their chapatis bland ,so you can even skip adding salt to your chapati dough.
4. Add water gradually. Be careful while adding water. Adding too much of water initially will make it difficult for you to knead.
5. Mix it well with your hands. Gather the flour from all sides. Add more water if it is required.
6. Make a soft dough by kneading it for at least 2 minutes. We have used approximately 1/4 cup of water. You may require more or less, as the amount of water depends upon the quality of the flour.
7. Apply a little oil on the surface of the dough before you keep it for resting, so that it doesn’t become dry. Cover the dough with a wet muslin cloth. You can also use a food grade quality cling film or a plate to cover the dough.
8. Keep the chapati dough for Paneer Veggie Wrap aside for 15 minutes. This resting period improves the texture of the dough, makes it easier to roll and makes the chapatis softer and fluffier.
9. Your next step is to divide the dough into 4 equal portions.
10. Sprinkle a little flour on your rolling board and flatten a portion of the dough on it. This will prevent the dough from sticking to your board.
11. Roll out each portion of the dough into a thin circle of 7” (roughly 175 mm.) diameter. You can increase or decrease the size of the chapati as per your preference.
12. Take a flat non-stick tava (griddle) and heat it on a high flame. Reduce the flame when it becomes hot i.e when u can see fumes on your tava . Drizzle a few drops of water, if it sizzles, your tawa is ready.
13. Put the rolled-out chapati on the tava. You need to cook it till small blisters appear on the surface. Make sure that your tawa is on medium flame.
14. Turn the chapati over and cook for about 5-7 seconds on a medium flame till light brown spots appear.
15. Flip and again cook the chapati for Paneer Veggie Wrap for 5 to 7 seconds.
16. Place the chapati for Paneer Wrap on a clean and dry surface. Repeat with the remaining dough portions to make 3 more chapatis. Keep aside.

To make Filling for Paneer Veggie Wrap

1. For the filling of Paneer Veggie Wrap, first you need to take a deep bowl. Add grated paneer to it. Take fresh low-fat paneer so it has all the nourishment minus the fat.
2. Next you need to grate the cabbage. Do not grate it very finely as the mouthfeel is lost.
3. Then grate the carrot. Again grate it thick and not thin.
4. For spice, add 2 tsp of finely chopped green chillies. If you have green chilli paste hand, feel free to add it instead of finely chopped green chillies.
5. To perk it up, add finely chopped coriander. Since there are no other masalas in this Paneer Veggie Wrap, add loads of coriander. We have added 3 tbsp, you can increase the quantity if you wish to.
6. Finally add salt to taste.
7. Mix it will using your hands or a big spoon, whichever you are comfortable with. This is how the stuffing for Paneer Veggie Wrap looks like.

To Assemble Paneer Veggie Wrap

1. To assemble Paneer Veggie Wrap, first you need to cook the rotis. Heat a non-stick tava (griddle) and place a chapatti over it.
2. Add ¼ tsp of peanut oil and lightly cook the over chapattis on a tava, till it is light brown from both the sides.
  
  $Step 26 – Add ¼ tsp of peanut oil and lightly cook the over chapattis on a tava, …$
3. Place the cooked chapatti on a flat surface or a plate.
4. Once placed on dry surface, apply 1 tsp of chutney over the roti.
5. Put a portion of the filling at one end of the chapati.
6. Add sliced onions of top of the filling.
7. Sprinkle little chaat masala over it.
8. Roll it up tightly from one end to another end of the chapati. You can secure it with a toothpick so that the stuffing doesn’t spill out. Repeat with the remaining chapatis and filling to make 3 more Paneer Veggie Wraps.
9. Serve Paneer Veggie Wrap immediately. Enjoy it as a one dish meal.
10. If you like Paneer Veggie Wrap, also try other healthy recipes using paneer like Green Pea Paneer Tikki, Paneer Pita Pockets and Paneer Masoor Paratha.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per wrap

Energy	181 cal
Protein	7.2 g
Carbohydrates	24.3 g
Fiber	3.6 g
Fat	6.4 g
Cholesterol	0 mg
Sodium	71.1 mg

Click here to view Calories for Paneer Veggie Wrap

The Nutrient info is complete

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Foodsie

March 9, 2022, 9:59 a.m.

Diabetics heaven.. these rolls are just perfect for those sudden hunger pangs or even the mid meals which are recommended to diabetics.. as it will not just take care of their hunger but also satisfy their craving of an exotic indulgence... leaving them totally fulfilled..