Healthy Vegetable Paratha Rolls Recipe
A delightful, nutritious, and quick meal option, the Healthy Vegetable Paratha Rolls offer a perfect blend of flavors and textures. These wholesome rolls, featuring a variety of vegetables and aromatic spices, can serve as a satisfying snack, a lunchbox treat for kids, or a light weeknight dinner. Packed with the goodness of cabbage, carrots, peas, and potatoes, this recipe is both filling and nutritious, making it an ideal vegetarian meal.
Ingredients for Healthy Vegetable Paratha Rolls
| Ingredient | Quantity |
|---|---|
| Tawa Paratha (whole wheat) | 4 pieces |
| Onion (sliced) | 1 medium |
| Cabbage (Patta Gobi/ Muttaikose) | 2 cups (thinly sliced) |
| Carrot (Gajjar) | 1 cup (shredded) |
| Green peas (Matar) | 1/2 cup |
| Potatoes (Aloo) | 3/4 cup (boiled and mashed) |
| Green Bell Pepper (Capsicum) | 1/2 (thinly sliced) |
| Tomato (chopped) | 1 cup |
| Ginger (finely shredded) | 1 inch |
| Green Chilli (finely chopped) | 1 |
| Coriander (Dhania) Leaves (chopped) | 2 sprigs |
| Sunflower Oil | 2 tablespoons |
| Cumin seeds (Jeera) | 1 teaspoon |
| Salt | 1 teaspoon |
| Garam Masala powder | 1/2 teaspoon |
Preparation Time
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Servings
- Servings: 4
Cuisine
- Cuisine: North Indian
Course
- Course: Snack
Diet
- Diet: Vegetarian
Instructions for Healthy Vegetable Paratha Rolls
-
Prepare the Tawa Parathas:
Begin by ensuring you have freshly made, hot tawa parathas ready for assembling the rolls. You can make the parathas ahead of time, or prepare them after finishing the vegetable filling.
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-
Cook the Vegetables:
Heat a teaspoon of sunflower oil in a heavy-bottomed pan over medium heat. Add the sliced onion, garlic, ginger, shredded carrot, and green peas. Sprinkle a pinch of salt and sauté the vegetables until the carrots are tender. -
Boil and Mash the Potatoes:
While the vegetables cook, pressure cook the peeled potatoes for about 4 whistles, then release the pressure naturally. Once done, mash the potatoes completely until smooth. -
Add Remaining Vegetables:
Once the carrots are cooked, add the chopped cabbage, chopped tomato, and sliced bell peppers to the pan. Stir-fry the mixture until the cabbage softens but remains slightly crunchy. -
Season the Vegetable Mixture:
Stir in the garam masala powder and the boiled mashed potatoes. Mix well, ensuring the spices and potatoes are evenly distributed. Taste the filling and adjust the seasoning if needed. -
Assemble the Paratha Rolls:
Place a cooked tawa paratha on a flat surface. Spoon a portion of the vegetable filling towards the center of the paratha. Fold the two opposite ends of the paratha over the filling. Then, start rolling the paratha tightly from one open end over the folded sides. Once rolled, wrap the roll in foil or butter paper to keep it intact and warm. -
Serve:
Serve the delicious Healthy Vegetable Paratha Rolls immediately. They make a perfect meal for kids’ lunchboxes, a quick travel snack, or a light weeknight dinner. For an added treat, pair them with a refreshing Chickoo Banana Date Smoothie.
Nutritional Information (Per Serving)
| Nutrient | Amount (Approx.) |
|---|---|
| Calories | 250 kcal |
| Protein | 6g |
| Carbohydrates | 40g |
| Fiber | 6g |
| Fat | 8g |
| Saturated Fat | 1g |
| Sodium | 350mg |
| Potassium | 600mg |
| Vitamin A | 50% DV |
| Vitamin C | 40% DV |
| Iron | 10% DV |
| Calcium | 8% DV |
Tips & Variations
- Add More Protein: For added protein, consider adding paneer (Indian cottage cheese) or tofu to the filling.
- Use Multigrain Parathas: For a healthier option, opt for multigrain parathas instead of plain whole wheat ones.
- Adjust Spice Levels: If you like it spicier, you can add more green chilies or a pinch of red chili powder.
- Make It Vegan: To make this dish vegan, substitute the sunflower oil for any plant-based oil and avoid using dairy-based accompaniments like yogurt.
These Healthy Vegetable Paratha Rolls are versatile, easy to make, and incredibly flavorful. Whether you are looking for a nourishing meal to serve the family or a portable snack for your busy day, these paratha rolls will hit the spot. Enjoy!
