Vegetable Paneer Kathi Roll (Gluten-Free Version)

Vegetable Paneer Kathi Roll (Gluten-Free Version)

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Vegetable Paneer Kathi Roll (Gluten-Free Version)

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Description

A wholesome, gluten-free Vegetable Paneer Kathi Roll made with jowar or quinoa flour, stuffed with spiced paneer and sautéed veggies. Packed with fibre and protein, it’s perfect for a balanced, guilt-free meal.


Ingredients

For the Wrap (Choose one):

  • Jowar flour : 50 g 
    OR

  • Quinoa flour : 50 g

  • Salt : pinch

  • Warm water : as needed to knead

For the Filling:

  • Paneer (low-fat) : 50 g

  • Capsicum (green, red, yellow mixed) : 50 g

  • Onion : 30 g

  • Tomato : 30 g

  • Cabbage or carrot (optional) : 30 g

  • Garlic + ginger paste : 1 tsp

  • Cold-pressed oil :  1 tsp

  • Cumin, turmeric, black pepper, red chilli, chaat masala  to taste

  • Fresh coriander leaves  chopped

Mint Yogurt Sauce (optional):

  • Low-fat curd : 2 tbsp

  • Mint leaves : 5-6

  • Rock salt & jeera powder  a pinch


Instructions

For the wrap:

  1. Take 50 g of either jowar or quinoa flour, add salt and warm water, and knead into a soft dough.

  2. Roll into a thin roti and cook on a hot tawa (non-stick or cast iron) without oil or with a few drops if needed.

  3. Set aside and keep warm.

For the filling:

  1. Heat oil in a pan, add cumin, garlic-ginger paste, and sauté.

  2. Add onions, capsicum, tomatoes, and optional cabbage or carrots. Cook on high flame for 2- 3 minutes to keep crunch.

  3. Add cubed paneer and spices. Toss everything together for another 2 minutes. Turn off heat.

  4. Squeeze some lemon juice and top with chopped coriander.

To assemble:

  1. Place the cooked wrap on a plate.

  2. Add filling in the centre. Top with 1 tbsp mint yogurt sauce if using.

  3. Roll it up tightly like a Kathi roll. You can lightly toast it again on the pan for 1 minute if desired.



Nutrition

  • Serving Size: 1
  • Calories: ~399 kcal
  • Fat: ~15.8 g
  • Carbohydrates: ~47.8 g
  • Fiber: ~6.7 g
  • Protein: ~13.2 g

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