Paneer Mushroom Stuffed Spinach Wrap Flavoured with Prunes
Description:
This vibrant and nutritious Paneer Mushroom Stuffed Spinach Wrap combines the earthy flavors of roasted mushrooms, the sweetness of prunes, and the richness of paneer, all wrapped in a delicious homemade spinach roti. It’s a versatile dish that makes an excellent addition to a lunchbox, a quick snack for kids after school, or a light yet satisfying dinner. The combination of fresh, wholesome ingredients and bold seasonings offers a delightful meal that appeals to all age groups. Whether you’re seeking a vegetarian lunch or an easy weeknight dinner, this dish is sure to impress.
Ingredients
| Ingredients for the Wrap | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1/2 teaspoon |
| Spinach Basil Sauce | 1 cup, roughly chopped |
| Green Chilli | 1, finely chopped |
| Whole Wheat Flour | 1-1/2 cups |
| Salt | To taste |
| For the Roasted Vegetables | Quantity |
|---|---|
| Extra Virgin Olive Oil | 1 teaspoon |
| Garlic | 6 cloves, finely chopped |
| Red Bell Pepper (Capsicum) | 1, thinly sliced |
| Onion | 1, thinly sliced |
| Spring Onion (Bulb & Greens) | 2 stalks, finely chopped |
| Button Mushrooms | 2 cups, sliced |
| Tofu | 1 cup, cut into strips |
| Soy Sauce | 1 teaspoon |
| Red Chilli Sauce | 1 teaspoon |
| Mixed Herbs (Dried) | 1 teaspoon |
| Oil | As required |
| Salt | To taste |
Preparation Time: 10 minutes
Cooking Time: 45 minutes
Total Time: 55 minutes
Servings: 4
Instructions
Step 1: Prepare the Spinach Wraps
- Heat oil in a preheated pan over medium heat. Add the spinach and green chillies, sautéing them until the spinach wilts completely and softens.
- Once the spinach is tender, turn off the heat and let it cool. After cooling, blend the spinach and green chillies into a smooth puree.
- In a large mixing bowl, combine the whole wheat flour, salt, and spinach puree. If necessary, add a little water to form a smooth, firm dough. Drizzle a little oil over the dough and knead again for a smooth consistency.
- Cover the dough and let it rest for 5 minutes.
- Divide the dough into 4 equal portions. Roll each portion into a ball, dust it lightly with flour, and flatten it.
- Roll out each piece into an 8-inch circle.
- Heat a tawa or non-stick pan and cook each spinach roti on both sides until golden spots appear and it puffs up slightly. Make sure the roti is well-cooked. Set aside the cooked rotis, stacking them on top of one another to keep them soft.
Step 2: Prepare the Roasted Vegetable Filling
- In a preheated pan, heat oil over medium heat. Add garlic, red bell peppers, and onions, sautéing them until lightly golden.
- Add the button mushrooms and spring onions to the pan, sautéing on high heat until the mushrooms soften.
- Add the tofu, soy sauce, red chilli sauce, and mixed herbs. Optionally, season with salt to taste. Toss all the ingredients on high heat until well-combined.
- Turn off the heat and stir in the prunes and parsley leaves. Allow the filling to cool slightly before assembling the wrap.
Step 3: Assemble the Wraps
- Place one spinach roti on a flat surface. Smear a tablespoon of hung curd (optional) over the roti.
- Spoon a generous portion of the roasted vegetable and tofu filling onto the center of the roti.
- Carefully roll the roti around the filling, making a neat wrap. Serve immediately.
Tips for the Perfect Wrap
- Spinach Puree: Make sure the spinach is thoroughly wilted and smooth after blending, as this helps create a tender and flavorful dough.
- Filling Variations: Feel free to swap the tofu for paneer if you prefer a richer filling or add your favorite vegetables to customize the wrap.
- Roti Cooking: For best results, cook the spinach roti on medium heat to ensure it is cooked through and develops golden spots, ensuring the right texture.
Nutritional Information (per serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 230 kcal |
| Protein | 8 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 5 g |
| Sugars | 5 g |
| Fat | 10 g |
| Saturated Fat | 1.5 g |
| Sodium | 350 mg |
| Potassium | 550 mg |
| Calcium | 80 mg |
| Iron | 2 mg |
Serving Suggestions
- Serve this wrap with a side of crunchy cucumber salad or yogurt dip for a refreshing contrast.
- For a more substantial meal, pair it with a light soup or a side of steamed vegetables.
This Paneer Mushroom Stuffed Spinach Wrap is a delightful fusion of textures and flavors, offering a healthy yet indulgent meal that is perfect for all occasions. Enjoy it as a quick lunch or a satisfying dinner, and even pack it for a nutritious snack on the go!
