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Succulent paneer tikka, crisp bell peppers, and tangy onions, all wrapped in a flaky paratha. This popular Indian street food is a flavor-packed meal that's perfect for a quick lunch or dinner.
For 4 servings
Prepare the Paratha Dough
Marinate the Paneer and Vegetables
Cook the Paneer Filling
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Succulent paneer tikka, crisp bell peppers, and tangy onions, all wrapped in a flaky paratha. This popular Indian street food is a flavor-packed meal that's perfect for a quick lunch or dinner.
This indian recipe takes 45 minutes to prepare and yields 4 servings. At 618.35 calories per serving with 21.94g of protein, it's a moderately challenging recipe perfect for lunch or dinner or snack.
Cook the Parathas
Assemble and Serve
Replace paneer with firm tofu or mushrooms. Use a plant-based yogurt for the marinade and oil instead of ghee for cooking the parathas.
Substitute paneer with 250g of boneless, skinless chicken pieces. Marinate and cook for a slightly longer time until the chicken is cooked through.
Omit the maida (all-purpose flour) and make the parathas with 100% atta (whole wheat flour). Use minimal oil for cooking the filling and parathas.
Skip the paneer and add more vegetables like carrots, corn, and green beans along with the bell peppers and onions.
Paneer and yogurt are excellent sources of high-quality protein, which is essential for muscle building, cell repair, and keeping you feeling full and satisfied.
The use of whole wheat flour (atta) in the paratha provides complex carbohydrates and fiber, which release energy slowly and help maintain stable blood sugar levels.
Bell peppers and onions are rich in Vitamin C, antioxidants, and other essential nutrients that boost immunity and support overall health.
Yogurt (dahi) is a natural probiotic that promotes a healthy gut microbiome. Spices like turmeric and coriander also have anti-inflammatory and digestive benefits.
A single homemade Paneer Kathi Roll contains approximately 550-600 calories, depending on the amount of oil, ghee, and paneer used. It's a substantial and filling meal.
It can be a balanced meal as it provides protein from paneer, carbohydrates from the paratha, and vitamins from vegetables. However, it can be high in fat and calories. To make it healthier, use whole wheat flour for the paratha, reduce the amount of oil/ghee, and load it with more vegetables.
Yes, you can cook the parathas beforehand. Let them cool completely, stack them with parchment paper in between, and store them in an airtight container in the refrigerator for up to 2 days. Reheat on a hot tawa for 30 seconds on each side before assembling the rolls.
Firm tofu is an excellent vegan substitute. You can also use mushrooms, boiled chickpeas, or a mix of hearty vegetables like potatoes and carrots for the filling.
To prevent sogginess, ensure your paneer filling is semi-dry and not too gravy-like. Also, assemble the rolls just before you plan to serve them. Wrapping the bottom in parchment paper helps contain any moisture.