Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

 

Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap is a complete meal or snack enriched with goodness of carbohydrates from wheat and potato, protein from paneer and tofu, calcium from paneer, and fibre and mineral from vegetables. The rolls are pan fried and the wheat flour wrap are flavored with mint and nigella seeds (kalonji). The wraps can be enjoyed for breakfast, brunch, lunch, afterschoolsnack, dinner. They stay good when packed in lunchboxes and can be enjoyed when they are assembled in the picnic.  To make them vegan, substitute paneer with tofu.

The aloo paneer tofu vegetable roll can also be served by itself with a dip or sauce as a snack with a cup of tea/coffee or juice.

These wraps are favorite in my family.

What about yours? Do make them and let me know your feedback.

Till then Khao dilse, khilao dilse aur banao dilse….

Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
Print Recipe
5 from 1 vote

Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap is a complete meal or snack enriched with goodness of carbohydrates from wheat and potato, protein from paneer and tofu, calcium from paneer, and fibre and mineral from vegetables. The rolls are pan fried and the wheat flour wrap are flavored with mint and nigella seeds (kalonji). The wraps can be enjoyed for breakfast, brunch, lunch, afterschoolsnack, dinner. They stay good when packed in lunchboxes and can be enjoyed when they are assembled in the picnic.  To make them vegan, substitute paneer with tofu.
 
Prep Time15 mins
Cook Time40 mins
Course: Breakfast, brunch, dinner, festivalfood, lunch, one meal dish
Cuisine: Indian
Keyword: afterschoolsnack, breadcrumbs, broccoli,, brunch, chichpeaflour, dinner, easy, healthy, kalonji, lunch, lunchbox, mintleaves, mixedvegetables,, nonfried, onemealdish, paneer, peas, potato, tofu, wholewheatflour, wraps
Servings: 15 wrap
Calories: 204kcal

Equipment

  • pressure cooker
  • potato masher
  • strainer
  • mixing bowl
  • plate
  • pan
  • rolling pin
  • rolling board
  • knife
  • bowl
  • spoon

Ingredients

Whole wheat dough for wrap

  • 2 cup whole wheat flour
  • 1 cup water
  • 2 tsp dry mint powder or use 2 tbsp of fresh mint leaves washed and finely chopped
  • 2 tsp nigella seeds kalonji
  • 2.5 tsp oil
  • salt as per taste
  • flour for dusting
  • oil for cooking

Aloo Paneer Tofu Vegetable Rolls

  • 2 potato washed , peeled and chopped
  • 1 carrot washed, peeled and chopped
  • 6 broccoli florets washed
  • 1/2 cup peas (I have used frozen peas)
  • 100 g cottage cheese paneer, grated  (you can either use paneer or tofu or mix of both)
  • 100 g tofu grated, (to make vegan use tofu instead of paneer)
  • 2 tsp chat masala
  • 2 tsp red chii powder
  • 1 tsp cumin powder roasted, jeera powder
  • 2 tsp dry mango powder amchur
  • 1 tsp garam masala
  • 1 tsp tandoori masala (optional)
  • 1 tsp black pepper powder
  • 1/4 cup coriander  washed and finely chopped ( I have used dried coriander leaves)
  • 2 tbsp chickpeaflour besan, roasted
  • 1/2 cup bread crumbs
  • 4 tsp oil for greasing and cooking
  • salt as per taste

Sauce

  • 1/2 cup mayonnaise
  • 1 tbsp red chili sauce
  • 1/4 cup ketchup

Salad

  • 1/4 cabbage shredded
  • 1 small onion sliced
  • 1/2 green capsicum cut lengthwise
  • 1/2 red capsicum cut lengthwise

Instructions

Whole wheat dough for wrap and making wrap

  • In a mixing bowl add wholewheat flour, mint leaves or powder, kalonji (nigella seeds), 2 tsp oil and salt as per taste. Mix.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Mirx everything well with your fingertips. Gradually add water and knead into a semi soft dough just like kneading paratha dough.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Apply 1/2 tsp of oil and smoothen the dough.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Cover the dough with wet cloth and rest for 20 minutes. (you can pressure cook the vegetables to make the rolls. See the steps below).
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • After resting the dough, smooth again. Take one portion and roll into ball in your palm and flatten it. Put on the rolling board and dust with flour.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • With the help of a rolling pin roll into a 18 cm diameter circle.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Put the rolled circle into a heated flat pan. The bubbles will start to form.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Flip the wrap on other side with help of spatula. Put little oil on the it. Spread it with spatula.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Cook on both sides till golden spot appear. Do not brown the wrap by cooking more.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Remove in a plate.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Similarly make wraps with remaining balls .Cool and stack on each other and cover them with cloth or put them in a airtight container.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

Aloo Paneer Tofu Vegetable Rolls

  • While the dough for the wrap is kneaded and resting let us pressure cook the vegetables for making rolls . In a pressure cooker, add all washed and chopped vegetables - potato, carrot, peas and broccoli. Add around 1/2 cup water and salt and pressure cook for 3-4 whistles.
    Aloo Paneer Vegetable Rolls
  • Let the pressure cooker cool and then open the lid. The vegetables are nicely cooked.
    Aloo Paneer Vegetable Rolls
  • Put the vegetables in the strainer to remove excess water. The strained water can be used to knead the dough, or soup. Keep aside for 10 minutes to drain. (make sauce and cut salad while the water is drained from vegetables. See the step below).
    Aloo Paneer Vegetable Rolls
  • (After the wraps are made let us make the rolls). After the water is nicely drained, remove the vegetables in the mixing bowl or plate.
    Aloo Paneer Vegetable Rolls
  • Mash the vegetables nicely with the help of a potato masher. Add grated paneer and tofu. ( you can use only paneer or tofu as per your choice. Also to make vegan use tofu instead of paneer).
    Aloo Paneer Vegetable Rolls
  • Now add all the spices - red chili powder, roasted cumin powder, chat masala, dry mango powder, garam masala, tandoori masala , black pepper powder and salt as per taste. Add corainder.
    Aloo Paneer Vegetable Rolls
  • Mix well with help of spoon or hands.
    Aloo Paneer Vegetable Rolls
  • Add bread crumbs and chickpea flour to the mixed mixture.
    Aloo Paneer Vegetable Rolls
  • Mix well nicely. The mixture will come together and form a dough.
    Aloo Paneer Vegetable Rolls
  • Grease your palms with hands and take some mixture and roll into a smooth log around 12 cm in length. Similarly make logs with remaining mixture. Refrigerate the rolls for 30 minutes.
    Aloo Paneer Vegetable Rolls
  • Heat a non stick pan. Put around tsp of oil on it and spread it. Now put prepared rolls in batches and cook them till golden from all sides on medium heat.
    Aloo Paneer Vegetable Rolls
  • Flip them on all the sides gently with the help of spatula and cook.
    Aloo Paneer Vegetable Rolls
  • The rolls are golden from all sides and are ready to serve. They can be served directly with sauce, dip or ketchup as a snack accompanied with tea/coffee/juice. To make wraps keep them aside and use as needed.
    Aloo Paneer Vegetable Rolls

Sauce

  • While the vegetables are getting drained let us make sauce and cut salad. In a bowl add mayonnaise, chili sauce and tomato ketchup.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Mix well. The sauce is ready for spreading on wrap.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

Salad

  • Cut cabbage thinly lengthwise. Slice the onions. Cut the red and green capsicum lengthwise as shown. Remove in a plate.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

Assembling and toasting wrap

  • Take one wrap and put it on low heat on pan.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Apply around 1-2 tsp sauce on it evenly.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Place the shredded cabbage, sliced onions and capsicum strips.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Put the prepared aloo paneer tofu vegetable roll on it.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • Fold the two sides of the wrap. Cook for 30 sec or more if you need crispy wrap
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap
  • The whole wheat aloo paneer tofu vegetable roll is ready to serve. Remove and cut into halves. Serve the wrap hot with sauce, ketchup and salad. Similarly make remaining wraps. You can cover the wrap with aluminium foil and pack in the lunch box. Insert toothpick in the wrap to eat it fuss free in lunch box.
    Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

Nutrition

Calories: 204kcal | Carbohydrates: 26g | Protein: 7g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 4mg | Sodium: 169mg | Potassium: 479mg | Fiber: 4g | Sugar: 4g | Vitamin A: 1177IU | Vitamin C: 46mg | Calcium: 98mg | Iron: 4mg

 

One thought on “Whole Wheat Aloo Paneer Tofu Vegetable Roll Wrap

  • November 4, 2019 at 5:49 pm
    Permalink

    Awesome delicious recipe!!

    Reply

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