Healthy Lifestyle Guide

Hello and welcome fellow foodies! Are you tired of the same old lunch options that leave you feeling unsatisfied and craving something more? Then why not try the popular Paneer Frankie, also called Paneer Vegetable wraps or Paneer Tikka Roll. This mouthwatering creation offers a refreshing change from mundane lunches, a go to comfort food loved by people of all ages and can be eaten anytime, anywhere. The tongue-tickling spicy masala of grated paneer wrapped in a chapati and fresh vegetables can even be enjoyed for lunch or dinner.

So, let’s take a quick look at the ingredients you’ll find at home and those you might need to purchase from outside:

Stuff	Found at Home	Purchase from Outside
wheat tortillas (रोटी)	✓	–
Paneer (पनीर)	–	✓
Onion (प्याज)	✓	–
Bell pepper (शिमला मिर्च)	–	✓
Carrot (गाजर)	✓	–
Cucumber (खीरा)	✓	–
Lettuce leaves (सलाद पत्ते)	✓	–
Cold-pressed Sunflower oil (कोल्ड-प्रेस्ड सूरजमुखी तेल)	–	✓
Cumin powder (जीरा चूर्ण)	–	✓
Chaat masala (चाट मसाला)	✓	–
Salt (नमक)	✓	–
Ground black pepper (मूल काली मिर्च)	✓	–

Now, we are all set to start!

So let’s begin as we dive right into this delicious adventure to guide you through this informative blog by ConnectRoots on how to make a mouthwatering Paneer Frankie !

The Paneer Frankie, also known as Paneer Kathi Roll is a popular Indian street food. At the heart of the Panner Veggie Wrap lies its star ingredient: paneer. This versatile and protein-rich cheese takes center stage and provides a creamy and satisfying base for the wrap. Coupled with a vibrant array of vegetables, each bite offers a delightful contrast of flavors and textures. The wrap is further enhanced with a tantalizing blend of spices and condiments. Wrapped in a soft and warm chapati, this wholesome creation is not only visually appealing but also a treat for your taste buds, making it an excellent choice for a quick and satisfying meal.

With the Panner Veggie Wrap, you can indulge in a scrumptious and healthy lunch option. Unlike most wraps made from plain flour which is refined carb not suitable for healthy lifestyle, this Paneer Veggie Wrap uses whole flour which is rich in Phosphorus, a major mineral which works closely with calcium to build our bones. It is simple to make and loved by everyone.

Now, let’s delve into the ingredients used in crafting this delightful Paneer Veggie Wrap.

Ingredients for Paneer Kathi Roll Recipe:

To prepare this Panner Frankie recipe for 2 Serving, gather the following ingredients:

• 2 Whole wheat tortillas or wraps or rotis/chapatis
• 200 grams of paneer, crumbled
• 1 medium-sized onion, finely sliced
• 1 bell pepper (capsicum), finely sliced
• 1 carrot, grated
• 1/2 medium cucumber, finely sliced
• Fresh lettuce leaves
• 2 tablespoons of cold-pressed oil (Sunflower oil)
• 1/2 teaspoon of cumin powder
• 1 teaspoon of chaat masala (as per your choice)
• Salt to taste
• Freshly ground black pepper

Most of the ingredients can be easily found at your nearest store, and for best quality oils you can visit our website ConnectRoots.

Now lets move forward to the next main part where we’ll follow the step-by-step instructions to prepare the Paneer Frankie.

Instructions for the Paneer Frankie Recipe:

Follow these 4 simple steps to prepare the Paneer Veggie Wraps:

1. Making the Wraps (Skip this step if you have store-bought wraps)

• In a large mixing bowl, combine 2 cups of whole wheat flour with a pinch of salt.
• Slowly add water and knead the mixture until you have a soft, smooth dough. Let it rest for 15-20 minutes, covered with a damp cloth.
• Divide the dough into 2 equal-sized balls. Roll each ball into a thin, round chapati/wrap using a rolling pin and a dusting of flour.
• Heat a non-stick pan over medium heat. Place a rolled chapati/wrap on the pan and cook for about a minute on each side until it puffs up and develops light brown spots.
• Repeat the process for the second wrap, and your homemade chapatis/wraps are ready!

2. Preparing the Paneer Veggie Wrap

• Cut the paneer into thin, rectangular slices and set aside.
• In a large pan, heat 1 tablespoon of sunflower oil over medium-high heat.
• Add the sliced onions, sliced bell pepper, and carrot. Sauté them for 2-3 minutes until they turn slightly tender yet retain some crunch.
• Sprinkle cumin powder, chaat masala, salt, and ground black pepper over the vegetables, giving them a burst of aromatic flavors.
• Add the paneer slices to the pan and gently toss them with the seasoned vegetables. Cook for an additional 2-3 minutes until the paneer absorbs the flavors and becomes slightly golden.
• Turn off the heat and set the paneer veggie mixture aside.

3. Assembling the Paneer Veggie Wraps

• Lay the whole wheat chapatis/wraps on clean, flat surfaces.
• Divide the lettuce leaves evenly and place them on the center of each chapati.
• Add the prepared paneer veggie mixture onto the lettuce leaves, dividing it equally between the two wraps.
• Top each wrap with sliced cucumber for a refreshing crunch.
• Drizzle a tablespoon of sunflower oil over the fillings, evenly dividing the oil between the two wraps for added richness.
• Sprinkle a pinch of chaat masala, salt, and ground black pepper over each wrap for an extra flavor punch.
• Roll each chapati tightly to form the delicious Paneer Veggie Wrap

4. Once the wraps are prepared, slice each wrap diagonally into several halves, you’ll achieve an attractive presentation and nicely portioned wraps, perfect for serving.

Generally, it takes around 20 to 30 minutes to prepare the ingredients, assembling the wraps and presentation might add a few more minutes. So, on average, it would take approximately 30 to 40 minutes to make the entire Paneer Veggie Wraps.

	Value per wrap
Energy	181 Cal
Proteins	7.2 g
Carbohydrates	24.3 g
Fibre	3.7
Fat	6.4
Cholesterol	0 mg

Pro Tips to Elevate Your Spicy Paneer Wrap Game

1. Cheese it up: If you’re a cheese lover, consider adding a layer of shredded cheese like cheddar, mozzarella, or gouda to the wrap. When grilled, the cheese will melt and bind the filling together.
2. Spread a sauce or chutney: To add some extra flavor, spread a delicious sauce or chutney on the wrap/chapati before adding the paneer and veggies on it. It could be a mint-coriander chutney, yogurt-based dressing, or any other sauce of your choice.
3. You can also try using our various other cold-pressed oils to the recipe, which brings an additional nutritional boost to your healthy life.

You can check out these recipes too

• Paneer korma
• Paneer Butter Masala
• Paneer Bhurji Maggi Noodles
• Chilli paneer