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Juicy, spiced paneer and crisp bell peppers are pan-seared and tucked into a flaky, layered paratha. This iconic Kolkata street food is a flavor-packed meal that's perfect for a quick lunch or dinner.
Prepare the Paratha Dough
Marinate the Paneer and Vegetables
Cook the Paneer Filling
Juicy, spiced paneer and crisp bell peppers are pan-seared and tucked into a flaky, layered paratha. This iconic Kolkata street food is a flavor-packed meal that's perfect for a quick lunch or dinner.
This indian recipe takes 50 minutes to prepare and yields 4 servings. At 612.85 calories per serving with 23.03g of protein, it's a moderately challenging recipe perfect for lunch or dinner or snack.
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Cook the Parathas
Assemble the Kathi Rolls
Replace paneer with chicken tikka, mutton kebab, or spiced mushrooms for a different filling.
Substitute paneer with firm tofu or chickpeas. Use a plant-based yogurt for the marinade and oil instead of ghee for the parathas.
Use 100% whole wheat flour (atta) for the parathas to increase the fiber content.
Add other vegetables like corn, carrots, or cabbage to the filling for extra crunch and nutrition.
Paneer and yogurt provide a substantial amount of high-quality protein, which is essential for muscle repair, growth, and overall body function.
The paratha, made from wheat and all-purpose flour, is a great source of complex carbohydrates that provide sustained energy to keep you active.
Bell peppers, onions, and spices like turmeric are rich in vitamins (like Vitamin C), minerals, and antioxidants that help boost immunity and fight inflammation.
Paneer and yogurt are excellent sources of calcium and phosphorus, which are vital for maintaining strong and healthy bones and teeth.
A single homemade Paneer Kathi Roll contains approximately 500-550 calories, depending on the amount of oil used for the paratha and the richness of the filling.
Kathi Rolls can be a balanced meal as they contain protein (paneer), carbohydrates (paratha), and vitamins from vegetables. To make it healthier, use whole wheat flour for the paratha, minimize oil, and load up on fresh vegetables.
You can prepare the components in advance. The parathas can be cooked and stored, and the filling can be made and refrigerated for up to 2 days. Assemble the roll just before serving to prevent the paratha from getting soggy.
While similar, the main difference is the wrap. A Kathi Roll traditionally uses a flaky, layered paratha (often with an egg coating), originating from Kolkata. A Frankie, from Mumbai, typically uses a naan-like flatbread and often has a potato cutlet in the filling.
Yes, you can make it gluten-free by using a gluten-free flour blend for the wrap or by using large lettuce leaves as a wrap for a low-carb, gluten-free version.
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