Healthy Vegetable Paratha Rolls Recipe
A delightful twist on traditional Indian street food, the Healthy Vegetable Paratha Rolls bring a healthier version of the iconic wraps made with paneer, aloo, or eggs. These wraps, often known as “frankie” or “wrap,” are a nutritious and wholesome meal packed with an array of roasted vegetables wrapped in soft whole wheat tawa parathas. Perfect for kids’ lunch boxes, weeknight dinners, or even as a travel-friendly snack, these rolls can be further enhanced with condiments like hummus, mustard sauce, or a refreshing tabbouleh salad.
Cuisine: North Indian
Course: Snack
Diet: Vegetarian
Ingredients
| Ingredient | Quantity |
|---|---|
| Tawa Paratha | 4 parathas |
| Onion | 1, sliced |
| 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 | 1 cup, chopped |
| Ginger | 1-inch, finely shredded |
| Green Chilli | 1, finely chopped |
| Coriander (Dhania) Leaves | 2 sprigs, chopped |
| Oil | 2 tablespoons |
| Cumin seeds (Jeera) | 1 teaspoon |
| Salt | 1 teaspoon |
| Garam masala powder | 1/2 teaspoon |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Instructions
-
Prepare Tawa Parathas:
- Begin by preparing freshly made tawa parathas. These should be hot and ready for the roll filling. You can also make the parathas after completing the vegetable filling, depending on your convenience.
-
-
Cook the Vegetables:
- Heat a teaspoon of oil in a heavy-bottomed pan over medium heat. Once the oil is hot, add the sliced onions, garlic (optional), ginger, shredded carrots, and green peas. Season with a pinch of salt and stir-fry these ingredients until the carrots are tender and cooked.
-
Cook the Potatoes:
- Meanwhile, pressure cook the peeled potatoes for about 4 whistles. Allow the pressure to release naturally. Once done, mash the potatoes thoroughly and set them aside.
-
Add Cabbage and Tomatoes:
- As the vegetables are nearly cooked, add the thinly sliced cabbage, chopped tomatoes, and green bell peppers to the pan. Stir-fry the mixture until the cabbage softens slightly, but it should still retain some crunch.
-
Season the Vegetables:
- Now, stir in the garam masala powder, and add the boiled and mashed potatoes. Combine everything thoroughly, and adjust the seasoning to taste, adding more salt or garam masala if desired.
-
Assemble the Paratha Rolls:
- On a flat surface, lay down a hot tawa paratha. Place a generous portion of the cooked vegetable filling towards the center of the paratha.
-
Roll the Paratha:
- To make the roll, fold in the two opposite sides of the paratha, covering the filling. Then, starting from one open end, tightly roll the paratha, securing the filling inside. You can also wrap the rolled paratha in foil or butter paper to keep it secure.
-
Serve and Enjoy:
- The Healthy Vegetable Paratha Rolls are now ready to serve! These are perfect for kids’ school lunches, as a satisfying travel snack, or a delicious weeknight dinner. Pair them with a refreshing drink like Chickoo Banana Date Smoothie to complete your meal.
Serving Suggestions:
For a more flavorful experience, feel free to serve these vegetable paratha rolls with a side of:
- Hummus
- Mustard Sauce
- Tabbouleh Salad
These options add a delightful burst of flavors and texture to your meal!
Enjoy these wholesome and delicious rolls, packed with veggies and wrapped in a warm paratha that the whole family will love!
