Healthy Vegetable Paratha Rolls Recipe
Looking for a delicious, wholesome snack that’s both nutritious and satisfying? Try these Healthy Vegetable Paratha Rolls! A perfect blend of vegetables and spices wrapped in a soft tawa paratha, these rolls make an ideal snack or light meal. Packed with colorful vegetables like carrots, cabbage, peas, and potatoes, this recipe offers a delightful mix of textures and flavors, making it a hit with everyone. Whether you’re looking to enjoy a comforting treat on a lazy evening or need a quick and healthy option for a busy day, this Vegetable Paratha Roll is an excellent choice.
Ingredients
Here’s what you need to prepare these vegetable-filled delights:
| Ingredients | Quantity |
|---|---|
| Tawa Parathas | 4 |
| Onion | 1, finely chopped |
| Cabbage | 2 cups, finely chopped |
| Carrots | 1 cup, grated |
| Green Peas | 1/2 cup |
| Potato | 3/4 cup, boiled and mashed |
| Capsicum (Green) | 1/2, thinly sliced |
| Tomato | 1 cup, chopped |
| Ginger | 1 inch, grated |
| Green Chilli | 1, finely chopped |
| Coriander (Cilantro) | 2 sprigs, chopped |
| Oil | 2 tbsp |
| Cumin Seeds | 1 tsp |
| Salt | 1 tsp |
| Garam Masala Powder | 1/2 tsp |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Servings
- Serves: 4
Cuisine
- Cuisine: North Indian
- Course: Snack
- Diet: Vegetarian
Instructions
Step 1: Preparing the Tawa Paratha
Start by preparing the tawa parathas. You can either make them from scratch or use pre-made parathas. Heat a tawa (flat pan) and cook the parathas one by one until golden and slightly crispy. Once cooked, set them aside.
Step 2: Cooking the Vegetables
- Heat the oil: In a large skillet or wok, heat 2 tablespoons of oil over medium heat. Add the cumin seeds and let them sizzle.
- Add the onions and ginger: Once the cumin seeds pop, add the finely chopped onions, grated ginger, and green chili. Sauté until the onions become translucent.
- Cook the vegetables: Add the grated carrots, peas, and a pinch of salt. Stir and cook for about 5-7 minutes, or until the carrots are tender.
Step 3: Boil and Mash the Potatoes
While the vegetables are cooking, take the boiled potatoes and peel them. Mash them well and set aside.
Step 4: Add Remaining Vegetables
- Combine more vegetables: Once the carrots are soft, add the finely chopped cabbage, tomatoes, and capsicum. Stir well and cook for another 5-6 minutes until the cabbage becomes soft.
- Seasoning the mixture: Add the mashed potatoes to the vegetable mix, along with garam masala powder and any additional salt. Stir well and let it cook for another 3-4 minutes. The filling should be soft and flavorful.
Step 5: Assemble the Paratha Rolls
Now it’s time to assemble the rolls:
- Take a paratha: Lay one of the tawa parathas flat on a clean surface.
- Add the vegetable filling: Spoon some of the vegetable mixture into the center of the paratha.
- Roll it up: Carefully roll the paratha around the vegetable mixture, making a tight roll. You can tuck the sides slightly to keep the filling in place.
Step 6: Serve
Your healthy vegetable paratha rolls are ready to serve! These rolls are best enjoyed with a side of dhaniya-pudina chutney (coriander-mint chutney) and a hot cup of masala chai. They make for an excellent snack for the evening or a quick breakfast option!
Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 250-300 |
| Protein | 5g |
| Carbohydrates | 40g |
| Fat | 10g |
| Fiber | 4g |
| Sodium | 400mg |
| Vitamin A | 120% RDA |
| Vitamin C | 30% RDA |
| Calcium | 6% RDA |
| Iron | 10% RDA |
Tips for Perfect Vegetable Paratha Rolls
- Paratha Consistency: Ensure your parathas are soft yet slightly crispy on the edges. A good paratha should be flexible enough to roll without breaking.
- Vegetable Variations: You can add or remove any vegetables to suit your taste. For example, peas, corn, or spinach work well with this recipe.
- Spice Level: Adjust the number of green chilies based on your preference for heat. You can also add a pinch of chili powder for extra spice.
- Serving Suggestions: Serve with yogurt or pickle for a tangy twist. These paratha rolls can also be served as a lunchbox meal or a part of a picnic spread.
These Healthy Vegetable Paratha Rolls offer a great balance of taste and nutrition, with the goodness of fresh vegetables and aromatic spices all wrapped up in a warm, soft paratha. Whether you’re craving a light snack or want something filling, these rolls hit the spot!
