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Saturday, September 7, 2013

Stir Fried Paneer and Mix-vegetable Wrap

  Wraps are the healthy alternatives to standard sandwiches. They are also neat and compact, so it's perfect to pack for a lunch box, for kids as well as for grown ups. I often pack this for my daughter's lunch-box. I made the wrap from whole wheat flour, just as we make chapati/roti, so its very healthy and filling for anyone. 

You Need :
For wrap : 
Whole wheat flour : 1 cup + little for rolling
Salt : a pinch
Oil : 2 tblsp.
For filling :
Paneer (Indian Cottage cheese) : 1/2 cup, cut into long thin slices
Vegetables of your choice: carrots, green beans, cauliflower, potato, capsicum(bell pepper), green peas, corn
Onion : 2
Ginger paste : 1 tsp.
Tomato : 1, chopped
Cumin seeds : 1/2 tsp.
Turmeric powder : 1 tsp.
Coriander powder : 1 tsp.
Red chilli powder : 1 tsp.
salt to taste
Oil : 1 tblsp.
Fresh coriander leaves : finely chopped
Salad : few cucumber slices, onion rings & sliced tomatoes

How To :
  • To make wrap, combine flour and salt and knead into a soft dough using enough water. keep aside for 1/2 an hour. Divide the dough into 4 equal portions and roll out each portion into 8" diameter disc using little flour on a clean smooth surface.
  • Heat a non-stick tawa (griddle) and lightly cook the rotis/wraps on both the sides applying little oil. Keep aside on a closed container.
  • For the filling, cut vegetables into long and thin slices to fasten the cooking. Heat oil in a pan, temper with cumin seeds, when seeds start to crackle, add sliced onions, saute till onions just get transparent, do not overfry them. Immediately, add carrots, potatoes, green beans, bell peppers and in medium heat, saute them for 4-5 minutes. Add a pinch of salt, then vegetables will cook faster.
  • When these veges are almost done, add chopped tomatoes, grated ginger, green peas, corn, turmeric, coriander and red chilli powder. Mix everything well. Add sliced paneer and mix in there. Season with salt. When veges are cooked thoroughly, add chopped coriander leaves and stir fried mix vegetables with paneer is done.
  • Assemble : take one whole wheat flour roti, place 2-3 tablespoons full of filling in the center of the roti, place some cucumber, tomato and onion slices. Roll a fold from down, then roll from both sides and your wrap is done. Inset a tooth-pick between the last two folds.  

Saturday, September 07, 2013 / by / 6 Comments


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