Whole-Wheat Wrap With Paneer And Veg
A wholesome, flavorful wrap loaded with soft paneer and crunchy fresh vegetables, all brought together with a tangy yogurt spread. The nutty whole-wheat paratha gives it a hearty base, making it perfect for a satisfying lunch or a light dinner that comes together in under 30 minutes.
For 4 servings
- prep · ~10 min
Make the whole-wheat dough.
Combine whole wheat flour and 0.25 tsp salt in a mixing bowl. Add 2 tsp oil and mix until crumbly. Gradually add water, kneading to form a soft, smooth dough. Cover and set aside to rest.
TIPResting the dough for 10 minutes relaxes the gluten and makes rolling easier. - saute · ~3 min
Saute the paneer strips.
1.Heat 1 tsp oil in a non-stick pan over medium heat.2.Add paneer strips and sprinkle with a pinch of salt and red chili powder.3.Saute for 2-3 minutes until lightly golden on the edges. Remove and set aside. - mix · ~2 min
Prepare the yogurt spread.
In a small bowl, whisk the yogurt until smooth. Stir in the chopped green chili, a pinch of garam masala, and a pinch of salt.
- prep · ~5 min
Roll out the parathas.
1.Divide the rested dough into 4 equal portions.2.Dust a clean surface with dry flour and roll each portion into a thin 8-inch disc. - fry · ~8 min
Cook the parathas.
1.Heat a tawa or flat skillet over medium-high heat.2.Place a rolled paratha on the hot tawa and cook for 30 seconds.3.Flip, drizzle 0.5 tsp oil around the edges, and cook until golden spots appear on both sides.4.Repeat with remaining parathas.TIPPress gently with a spatula while cooking for even browning and a slightly crispy texture. - assemble · ~5 min
Assemble the wraps.
1.Lay a cooked paratha flat on a plate.2.Spread a generous tablespoon of the seasoned yogurt in the center.3.Arrange a few sauteed paneer strips down the middle.4.Top with sliced bell pepper, onion, grated carrot, cucumber, and a sprinkle of fresh coriander.5.Squeeze a few drops of lemon juice over the vegetables.6.Fold in the sides and roll the paratha tightly into a wrap. - serve
Serve immediately, sliced in half diagonally.
TIPWrapping in parchment paper or foil helps hold the wrap together and makes it easier to eat on the go.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Rest the dough for at least 10 minutes to make rolling the parathas effortless and prevent shrinking.
- 2Press the paratha gently with a spatula while cooking for even browning and a crispy exterior.
- 3For the best texture, use thick, hung yogurt for the spread so it doesn't make the wrap soggy.
- 4Saute paneer just until golden on the edges; overcooking will make it rubbery.
- 5Slice the vegetables thinly and evenly so they layer neatly in the wrap without bulging.
- 6To keep the wrap tight, fold in the sides first, then roll firmly like a burrito.
- 7Wrap the assembled paratha in foil or parchment paper for 2 minutes to help it hold its shape.
Adapt it for your goals.
High-protein
Replace half the paneer with grilled chicken strips or tofu for added protein. The yogurt spread can be boosted with a spoonful of peanut butter for extra richness.
low oilLow-oil
Cook the parathas on a dry tawa without oil and skip sauteing the paneer—just use raw paneer strips. This reduces oil significantly while keeping the wrap satisfying.
veganVegan
Swap paneer with firm tofu or smoked tempeh, and use a thick cashew yogurt or tahini-lemon dressing instead of dairy yogurt. The wrap remains hearty and flavorful.
spicySpicy
Add a finely chopped green chili to the yogurt spread and a dash of red chili flakes over the veggies. This dials up the heat for those who love a spicy kick.
Why this is on our healthy list.
Rich in Protein
Paneer is a high-quality, complete protein, making this wrap a filling option that supports muscle repair and provides lasting energy.
Full of Fiber
Whole-wheat flour and fresh vegetables like carrots, bell peppers, and cucumber contribute dietary fiber, aiding digestion and promoting satiety.
Probiotic Boost
The yogurt spread contains live cultures that support gut health and digestion, making this wrap both tasty and nutrient-dense.
Vitamin-Rich Veggies
Bell peppers and carrots are packed with vitamins A and C, which support immune function and healthy skin.
Frequently asked questions
Yes, cook the parathas, cool completely, and store in an airtight container in the fridge for up to 2 days. Reheat on a tawa before assembling.
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