Recipe: Malai Paneer Roll
Updated: Jan 18
The name Malai Paneer itself makes us drool. Try this simple Malai Paneer Roll recipe which is bursting with both flavor and nutrition. It is also a great recipe for your kid's tiffin box!
200 gm paneer, diced
1 small onion, thinly sliced
1/2 cup mixed bell peppers, thinly sliced
1 small tomato, thinly sliced
2 tbsp malai/fresh cream
Salt to taste
1/2 tsp black pepper powder
1/2 tsp oregano powder (optional)
1 tsp oil/butter/ghee
For the dip:
1 tbsp green chutney
2 tbsp thick curd
Nutrition Value (per serving):
Energy: 232 kcal
Protein: 10 gm
Carbs: 23 gm
Fats: 11 gm
Fibre: 4 gm
Heat some oil/ghee/butter in a pan.
Add onions and saute till pink in color.
Add and cook the tomato and bell peppers for a short while. (Tip: You may add any vegetables of your choice.)
Add salt, black pepper and oregano powder.
Add fresh cream or malai and mix it well.
Lastly, add paneer and give a good mix.
Now make a roti or plain paratha or a Palak Paratha.
Mix the chutney and curd well to form the dip. (Tip: This is an easy and healthy alternative to mayonnaise.)
Spread the dip on one side of the paratha.
Put some paneer vegetable filling in between. Add a few drops of ketchup if needed.
Roll and serve!
Your Malai Paneer Roll is ready. Enjoy the juicy and delicious treat.
Know Your Ingredients
Paneer (Cottage Cheese)
Paneer is an excellent source of protein and contains relatively few calories. 100 gm of paneer has almost 18 gm of protein. Paneer is also rich in calcium, which is good for strong teeth and bones. It is also packed with other nutrients, such as B vitamins, phosphorus, and selenium.
Curd is a great probiotic that contains good bacteria for a healthy gut and helps in the proper functioning of the digestive system. Curd is also a good source of protein. It helps prevent infections and improves overall immunity. Curd is rich in calcium and phosphorus, which are good for healthy bone and teeth. Curd can also help reduce high blood pressure.
Tomato is biologically a fruit, although it is treated as a vegetable in food preparations. Tomato is a versatile food, which is a common ingredient in Indian cooking, and is widely used in other cuisines as well. Besides adding a tangy taste to the food, tomatoes also add to its nutrition value. They are rich in vitamins A and C and other antioxidants, making them good for boosting immunity and for healthy skin and hair. Tomatoes contain carotenoids such as lutein and lycopene, which can protect the eye against light-induced damage. Lycopene in tomatoes is also considered to control the growth of cancer cells. Tomatoes can be eaten raw, but cooked tomatoes are nutritious as well because cooking increases the lycopene content. Tomatoes also help reduce cholesterol, control blood sugar level and improve heart health. Tomatoes are also considered to aid fat-burning, and are therefore good for weight loss.
This recipe has been contributed by food blogger Vidisha Jindal.