Recipe By Dr. Gauri Kulkarni

LASOONI PALAK PANEER ROLLS

It’s not seldom that we have faced a dilemma in choosing the right food to curb those hunger pangs in-between meals or while on the go. While a wholesome meal might leave you bloated, quick bites are often loaded with calories and unhealthy ingredients. Additionally there are so few options for the pure vegetarians here – veg sandwiches, falafel sandwich, vada pav to name a few – but again there’s maidaL

 So presenting here a dish that’s yummy, filling and powered packed with healthy ingredients like:

WHEAT – good source of carbohydrates, vitamin E, B complex and fiber

PALAK – rich in iron, calcium, vitamins, minerals, fiber

PANEER – rich in calcium and proteins

BROCOLLI– rich in vitamins, iron, magnesium, proteins and omega3 fatty acids

BELL PEPPER– rich in vitamin C

CAPSICUM– rich in calcium and iron

This homemade recipe offers a delicious substitute to those outside snacks and is a healthy alternative for brunches, lunch boxes or quick bites while on picnics/short journeys.

INGREDIENTS FOR SERVING AROUND 3-4 PEOPLE:

For the juicy filling:

Ø  Paneer (Cottage Cheese) (200 gms)- thawed to room temperature/fresh if available

Ø  Sweetcorn kernel (100 gms) – defrosted and boiled

Ø  Onion (2-3) medium sizes – finely chopped

Ø  Tomato (3-4) medium sizes– finely chopped

Ø  Broccoli (100 gms) – blanched and cut to small pieces

Ø  Capsicum (1-2) – may include Red/Yellow Bell Pepper – thin sliced pieces

Ø  Oil (2 tsp.)

Ø  Mustard seeds

Ø  Green chillies (2-3), garlic (4-5 cloves),  coriander (handful) – finely chopped

Ø  Red chilly powder, goda masala & kitchen king masala (1/2 – 1 tsp. each)

Ø  Pinch of Oregano and Salt to taste

Ø  Butter (3-4 tsp.)

For the crispy wrap:

Ø  Wheat Atta (4-5 tbsp.), oil (2 tsp.), ginger (half an inch), garlic (4-5 cloves),chilly (2-3), cumin seeds

Ø  Palak (Spinach) (300 gms)– washed, blanched and grinded to a puree

For the healthy dressing:

Ø  Hand cut lettuce, capsicum/bell pepper and olives

START WITH:

·         Heat the oil in a shallow pan or kadai.

·         Add mustard seeds, green chillies and the finely chopped onions.

·         Sauté it for 2-3 minutes till the onion turns pinkish in colour. Add oregano and salt to taste.

·         Add finely chopped tomatoes and a bit of butter and sauté it till the tomatoes are semi-cooked

·         Add crumbled paneer, capsicum, broccoli and the finely chopped coriander and sauté further

·         Add a bowl of pre-boiled sweetcorn, the masala powders and salt to taste. Mix the contents well.

·         Cover with a lid and keep on low heat till it’s finally cooked

·         Turn off the heat and let the mixture settle and cool to room temperature.

Note: Paneer should be at room temperature to be melting in mouth and have a correct homogeneity.

WRAP WITH:

·         Grind a handful of spinach with green chillies, ginger and garlic in a mixer.

·         Add the above paste to the wheat flour while preparing the dough as similar for chapattis (poli)

·         Add a pinch of salt and cumin seeds while preparing the dough. Cover it and allow it to settle.

·         Make small round balls to prepare medium sized circular tava parathas with the dough.

Note: To make the parathas crispier, roast it on both sides with a bit of ghee or butter.

 SERVE WITH:

·         Prepare a bed of fresh hand cut lettuce as a base on the serving dish

·         Add some  capsicum and cut olives to make the dressing healthier and visually appealing

·         Apply some lasoon coconut  chutney to one side of the paratha & place adequate stuffing to it

·         Wrap it to a roll * (you may substitute the paratha with buttered grilled bread to make a sandwich)

·         Cut it in 2-3 pieces and place it on the salad dressing

·         Serve hot and fresh with green coriander coconut chutney and/or tomato ketchup

ROLLS ARE READY TO EAT!!!

J J J  HOPE YOU ENJOYED THE DISH…WISH YOU A HEALTHY DAY AHEAD  J J J