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.


  • 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.


1Paneer100 g
2Small size Onion4
3Medium size tomato4
6Garlic cloves4-5
7Whole wheat dough30 gm (for 1 roll)
8SaltTo taste
9Coriander powderTo taste
10Cumin powderTo taste
11Chili flakesTo taste
12Dried HerbsTo taste
13Turmeric1/4 tsp.
14Black pepper powderTo taste
15Olive oilsome
For Paneer Roll
1Tahini paste2 tbsp.
2Dijon mustard sauce2 tsp.
3Hung curd2 tbsp.
4Virgin olive oil1.5 tsp.
5Lemon juice1/4 tsp.
6WaterAs required
7SaltTo taste.
8Black pepper powderTo taste.
9Mixed herbsTo taste.
10Chili flakesTo taste.
For 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!


  • 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.


  • 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!


  • 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!


  • 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”!


  • 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.


1000 Kcal102 g40 g64 g

Serves= 2-3

CALORIES= 333 Kcal/serve

Do try this amazing and delicious fit meal in just 15 minutes!

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