Paneer, one of the most liked ingredients, especially by Indians. So what else could be better than a deliciously amazing and nutritious “Healthy Paneer roll with a dip”
Not only this recipe is mouth-watering, filling, and nutritious, but it is just 15 minutes to go!
Okay! you might be astonished, but will not remain same once you try this tempting and healthy recipe at home.
HEALTH BENEFITS
- Helps in lowering harmful cholesterol levels.
- Helps in reducing blood pressure naturally.
- Promotes heart health.
- Aids nerve functioning.
- Relieves respiratory disorders.
- Helps in strengthening of bones and teeth.
- Aids in weight loss and management.
- Helps in bolstering the immune system.
INGREDIENTS
| 1 | Paneer | 100 g |
| 2 | Small size Onion | 4 |
| 3 | Medium size tomato | 4 |
| 4 | Capsicum | 3 |
| 5 | Corns | some |
| 6 | Garlic cloves | 4-5 |
| 7 | Whole wheat dough | 30 gm (for 1 roll) |
| 8 | Salt | To taste |
| 9 | Coriander powder | To taste |
| 10 | Cumin powder | To taste |
| 11 | Chili flakes | To taste |
| 12 | Dried Herbs | To taste |
| 13 | Turmeric | 1/4 tsp. |
| 14 | Black pepper powder | To taste |
| 15 | Olive oil | some |
| 1 | Tahini paste | 2 tbsp. |
| 2 | Dijon mustard sauce | 2 tsp. |
| 3 | Hung curd | 2 tbsp. |
| 4 | Virgin olive oil | 1.5 tsp. |
| 5 | Lemon juice | 1/4 tsp. |
| 6 | Water | As required |
| 7 | Salt | To taste. |
| 8 | Black pepper powder | To taste. |
| 9 | Mixed herbs | To taste. |
| 10 | Chili flakes | To taste. |
DIRECTIONS
DIP
- Sieve the extra water out of the curd.
- Take some white tahini sauce and mustard sauce in a blender jar.
- Add the sieved curd, olive oil, lemon juice, spices and dried herbs.
- Blend the ingredients well.
- And your “Dip” is ready!
CARAMELIZED ONIONS
- Now cut thin slices of a onion.
- In a pan, add little oil and thin sliced onions.
- Once sauteed, transfer them to a plate.
- And you “Caramelized onions” are good to go.
PANEER ROLL STUFFING
- Chop the onions.
- In a pan, add oil and chopped onions.
- Chop the capsicum and garlic cloves in a chopper.
- Meanwhile add spices to the chopped onions on the flame, and mix them well.
- Add chopped capsicum too.
- Chop the tomatoes in a chopper.
- Add chopped tomato puree in the pan and mix well.
- Meanwhile add mashed tofu/ low fat paneer in the cooked vegetables, mix them well, and turn off the flame.
- Your “Paneer roll stuffing” is ready!
VEGGIES SALSA
- Now chop some capsicum, and tomato.
- In a pan, add corns, chopped capsicum and tomatoes, and dry sauté them with the lid on.
- Add some salt and seasonings on the dry sauteed veggies.
- And add some dip to the veggies and mix it well.
- And your “Veggies salsa” is ready!
PANEER ROLL
- Now, take a portion of dough and roll it evenly with the help of a rolling pin.
- Bake it on both sides.
- On the baked chapati, add and spread some dip and some cooked veggies bhurji.
- Also add some caramelized thin sliced onions to it.
- And roll it and seal it so that the material does not fall out of the roll.
- Cut the roll into halves and serve it with the dip and the veggies salsa.
Enjoy the “Healthy paneer roll with the dip”!
NUTRITIONAL INFORMATION
- Curd is rich in vitamin B12, calcium, magnesium, and potassium.
- Veggies are an extremely rich source of fiber and ample of essential vitamins and minerals required by the body.
- Tahini paste is enriched with fiber, protein, essential minerals including copper, selenium, and phosphorus.
- Mustard sauce is jam packed with the goodness of protein, fiber, vitamin C, and many types of B complex vitamins.
- Low fat paneer is rich in protein (all essential amino acids), calcium, vit B12, selenium, phosphorus and folate.
NUTRITIONAL CALCULATIONS
| CALORIES | CARBS | PROTEIN | FATS |
| 1000 Kcal | 102 g | 40 g | 64 g |
Serves= 2-3
CALORIES= 333 Kcal/serve
Do try this amazing and delicious fit meal in just 15 minutes!