A healthy whole wheat wrap filled with seasoned paneer and fresh vegetables, ideal for a light and nutritious meal. This easy continental wrap is perfect for vegetarian diets and makes a satisfying single serving lunch or snack.
11 ingredients
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Heat oil in a pan, add onion and capsicum, and sauté for 2 minutes until softened.
Add crumbled paneer, black pepper, and salt. Sauté together for 2 more minutes, then turn off the heat and allow to cool slightly.
Mix curd, shredded cabbage, tomato, and lemon juice in a bowl to make a light salad.
Place the cooked whole wheat roti on a flat surface. Layer the paneer mixture in the center, top with the fresh salad.
Wrap tightly and serve immediately. Optionally, toast the filled wrap on a dry pan for 1 minute per side for extra crunch.
One serving is 1 wrap (approx. 200g) · 200 g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 327 kcal | 14% |
| Protein | 17 g | 31% |
| Total Fat | 14 g | 24% |
| Carbohydrate | 32 g | 11% |
| Fiber (Total) | 6 g | 19% |
| Vitamins & Minerals | ||
| Sodium | 425 mg | 21% |
| Potassium | 412 mg | 12% |
| Calcium | 367 mg | 37% |
| Iron | 2 mg | 13% |
| Zinc | 3 mg | 24% |
| Vitamin A (RAE) | 16 µg | 2% |
| Vitamin C | 52 mg | 65% |
| Vitamin D | 8 µg | 54% |
| Vitamin B12 | 0.14 µg | 6% |
| Folate (B9) | 108 µg | 36% |
Missing data: These are minimums. 5 of the figures below are missing data for 4 ingredients — Paneer; Yogurt, plain, low fat; Salt, table; Oil, mustard — so the real totals may be higher.
Before cooking: Vitamins and minerals are counted from the ingredients as listed, before cooking. Cooking lowers some of them, so treat these as an upper bound. Energy, protein, fat and carbohydrate are unaffected.
% Daily Value based on adult male RDA. Your needs may vary.
