Healthy Corn & Spinach Whole Wheat Calzone Recipe

Corn and Spinach Whole Wheat Calzone Recipe

If you’re looking for a wholesome and hearty snack, the Corn and Spinach Whole Wheat Calzone is the perfect choice. This recipe blends the goodness of whole wheat flour with the freshness of spinach, paired with a flavorful and colorful filling of sweet corn, capsicum, and cottage cheese. Not only is it delicious, but it’s also an excellent vegetarian option that’s packed with nutrients. This calzone, which is a traditional Italian dish, has been reimagined to include the benefits of whole wheat and fresh vegetables, making it a delightful and healthy treat for any occasion.

Recipe Overview

Category	Details
Cuisine	Italian
Course	Snack
Diet	Vegetarian
Prep Time	10 minutes
Cook Time	60 minutes
Total Time	1 hour 10 minutes
Serving Size	8-10 calzones
Difficulty Level	Medium

Ingredients

For the Spinach Dough (Roti)

Ingredient	Quantity
Whole Wheat Flour	2 cups
Spinach (roughly chopped)	1 cup
Salt	To taste
Water	As needed to make smooth dough
Oil	For kneading dough

For the Filling

Ingredient	Quantity
Sweet Corn (steamed)	1 cup
Red Bell Pepper (Capsicum)	1, finely chopped
Green Bell Pepper (Capsicum)	1, finely chopped
Paneer (Homemade Cottage Cheese), grated	1/2 cup
Cheese (any variety)	1/4 cup
Green Chilli	1, finely chopped
Coriander (Dhania) Leaves	5 sprigs, finely chopped
Oil	For cooking the filling and calzone

Nutritional Information (Per Serving)

Nutrient	Amount
Calories	180 kcal
Carbohydrates	30 g
Protein	7 g
Fat	5 g
Fiber	4 g
Sodium	250 mg
Sugars	3 g

Instructions

Preparing the Spinach Dough

1. Wilt the Spinach: Start by heating a teaspoon of oil in a wok or a large pan. Add the chopped spinach and stir-fry it until it wilts down completely. Turn off the heat and let the spinach cool. Once cooled, blend it into a smooth puree using a blender or food processor.

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2. Make the Dough: In a large mixing bowl, combine the pureed spinach with whole wheat flour and salt. Gradually add water, a little at a time, until you get a smooth, firm dough. Drizzle a small amount of oil over the dough and knead it well to make it soft and elastic.

3. Divide and Shape: Divide the dough into 8 to 10 equal portions, shaping each into a small ball. Set these dough balls aside.

Preparing the Corn Filling

4. Cook the Filling: Heat a teaspoon of oil in a frying pan over medium heat. Add the finely chopped green chillies and capsicum (both red and green bell peppers). Sauté them until the peppers soften and become tender.

5. Combine Filling Ingredients: Add the steamed sweet corn, grated paneer (or tofu for a vegan option), cheese, and chopped coriander leaves to the pan. Stir well to mix all the ingredients. Taste and adjust the salt as per your preference.

6. Cool the Filling: Once the filling is mixed well, let it cool for a few minutes to make it easier to handle while filling the calzones.

Assembling the Calzones

7. Roll the Dough: Take one dough ball and roll it out on a floured surface into a 3-inch diameter circle. You can use a rolling pin or your hands to flatten the dough evenly.

8. Fill the Calzone: Place a tablespoon of the prepared corn and spinach filling onto one half of the dough circle. Fold the other half over to form a half-moon shape. Press the edges with your fingers or a fork to seal the calzone securely.

9. Cook the Calzone: Heat a tava (griddle) over low to medium heat. Lightly oil both sides of the calzone and place it on the hot tava. Cook for about 4-5 minutes on each side, or until the dough becomes golden brown and crispy. Be sure to cook on low heat to allow the filling to warm through without burning the dough.

10. Serve: Once cooked, remove the calzone from the tava. Allow it to cool for a minute before serving.

Serving Suggestions

Serve your Corn and Spinach Whole Wheat Calzone as a delightful snack for tea time, a healthy lunch box option for kids, or as an appetizer at parties. For a more filling meal, pair it with a warm Macaroni Minestrone Soup or a savory Roasted Potatoes & Zucchini Bake.

This calzone is not only delicious but also packed with nutritional benefits. The whole wheat dough provides fiber, the spinach offers essential vitamins, and the sweet corn and paneer make the filling rich in proteins. Plus, it’s easy to customize with other vegetables or add-ins to suit your taste.

Pro Tips

• Make Ahead: You can prepare the dough and filling ahead of time. Refrigerate the dough balls and filling separately, and assemble the calzones just before cooking.
• Vegan Version: Replace the paneer with tofu, and use vegan cheese to make this recipe completely plant-based.
• Dough Variations: If you prefer a flakier dough, you can substitute some of the whole wheat flour with all-purpose flour.
• Spicy Kick: If you like your food with a bit of heat, feel free to add more green chilies to the filling or sprinkle red chili flakes over the calzone before serving.

Conclusion

This Corn and Spinach Whole Wheat Calzone is a wonderful way to enjoy the flavors of Italy while staying healthy and light. With its nutritious whole wheat dough, colorful vegetable filling, and a touch of cheese, it’s a crowd-pleaser that can easily fit into any meal. Whether you’re serving it as an appetizer, snack, or part of a larger dinner, it’s sure to be a hit!

Enjoy this delectable, easy-to-make recipe with your friends and family, and watch how it quickly becomes a favorite in your household.