Paneer Bhuna Roll is a delicious and flavorful Indian street food. It is made by marinating paneer (Indian cottage cheese) in a spicy and tangy masala, and then sautting it with onions and bell peppers. The mixture is then rolled in a soft roti (Indian bread) along with some fresh salad and chutney. This roll is perfect for a quick and satisfying meal or snack.
Paneer Bhuna Roll might be the literal translation of how one would describe this flavorful Indian delight. It is indeed delectable street food from India combining rich flavors of spicy paneer bhuna masala, all wrapped in a soft and flaky roti or paratha. This roll would just do for a snack or an entire meal - as it gets all the right proportions combined: proteins, carbs, and the Indian strong spices. Whether you are a vegetarian who wants an alternative to meat rolls or you simply feel like something tasty, the paneer bhuna roll ticks all the boxes.
In this blog, we will find out how we can make the most ideal paneer bhuna roll at home, what it is made of, and conclude some frequently asked questions regarding its nutritional content as well as whether it fits into the weight loss diet or not.
What is paneer roll made of?
A paneer bhuna roll is a roll of cooked Indian cottage cheese called paneer in a spicy, tangy bhuna masala made from onions, tomatoes, ginger, garlic, and authentic spices used in Indian cuisine. After that, paneer bhuna is all wrapped in a soft roti or paratha, accompanied by a few fresh vegetables like onions, bell peppers, and coriander.
The main ingredients include:
Paneer Bhuna Masala: Cube-sized pan-fried paneer cubed in a spicy mix of onions, tomatoes, and spices like cumin, coriander, red chili powder, and garam masala.
Roti/Paratha: Flaky, soft bread, traditionally used as the wrapping for the paneer bhuna.
Fresh Vegetables: Slice of onions, bell peppers, and coriander leaves for crunch and balance of flavour.
Chutney/Yogurt: Tummy-friendly tangy or spicy chutney can be added for an extra layer of flavour.
Paneer Bhuna Roll Recipe
Well now, let's get on to the steps to prepare this scrumptious Paneer Bhuna Roll at home.
Ingredients:
- For the Paneer Bhuna :
- 200 grams paneer, cubed
- 1 large onion, thinly sliced
- 2 tomatoes, finely chopped
- 1 tbsp ginger-garlic paste
- 1 tsp cumin seeds
- 1 tsp coriander powder
- 1 tsp garam masala
- 1/2 tsp turmeric powder
- 1 tsp red chili powder
- Salt to taste
- 2 tbsp oil or ghee
- For the Roll:
- 4 rotis or parathas
- Sliced onions, bell peppers and fresh coriander leaves
- Green chutney or yogurt (optional)
Instructions:
1. Prepare the Paneer Bhuna Masala:
Heat oil in a pan and add cumin seeds. Let them sizzle.
Add the sliced onions and sauté till golden brown.
Add the ginger-garlic paste and sauté for another minute.
Add the chopped tomatoes, salt, turmeric powder, coriander powder, red chili powder, and garam masala. Sauté the masala till the oil separates from it.
Now add the paneer cubes to the pan and sauté for 3-4 minutes until the paneer is well coated with masala and is cooked through.
2. Cook the Roti/Paratha:
Meanwhile, prepare the rotis or parathas on a hot tawa (griddle). Brush a little oil or ghee on each side for a flaky texture.
3. Assemble the Paneer Bhuna Roll:
Place a roti or paratha on the plate, smear with a little green chutney or yogurt is optional.
Heap plenty of the paneer bhuna in the center of the roti.
Add sliced onions, bell peppers, and coriander leaves on top of it.
Roll it tightly around the filling, with foil or parchment wrapping over it for easy handling.
4. Serve:
Serve hot, with your favorite dipping sauce of chutney or raita. Enjoy!
How many calories are in one paneer roll?
The calorie count for a paneer bhuna roll varies from ingredients to the portion size. A paneer roll, on average, contains about:
- Calories: 350-400 kcal
- Protein: 15-20 grams
- Carbohydrates: 40-50 grams
- Fat: 15-20 grams
The particular calorie count is again very much reliant on the use of oil or ghee for frying the paneer and roti and added sauces or chutneys.
Can we eat paneer roll during weight loss?
Yes, but modifications will need to take place within a healthy diet that is intended to reduce the weights. A paneer roll can be included in a controlled amount where balance and calorie restriction are met.
Paneer has high protein as well as calcium content, which makes it not only filling but also useful in muscle building. Moderation is necessary because paneer contains high fat content.
Some tips to make a paneer bhuna roll weight-friendly are as follows:
Use whole wheat roti rather than using paratha in order to have fewer calories with fiber-rich content.
Conserve oil usage while frying paneer bhuna; you may also use air fryers and fry the paneer cubes with the help of a non-stick pan.
Add more vegetables like bell peppers, cucumbers, and spinach for greater intake of fiber and satiety.
Stick to the green chutney or any yogurt-based dipping sauce for the sauce; avoid all the creamy sauces that add some extra calories.
All these modifications will help one enjoy the delicacy of paneer bhuna roll without losing track of personal weight-loss goals
Is paneer high in calories?
Compared to most sources of proteins, paneer is relatively high in calories. A 100g serving of paneer contains roughly 265 calories. It does contain a good amount of protein, about 18g/100g serving of protein, and a good source of calcium and healthy fats.
While paneer is calorie-rich, it is very nutritious at the same time. If you are on a calorie-restricted diet, there's nothing wrong with indulging in paneer, but you need to monitor the serving sizes for you. Low-fat paneer or just a smaller amount of paneer can be used in your recipes will not hurt too much.
Health Benefits of Paneer Bhuna Roll
A paneer bhuna roll has numerous health benefits - especially when prepared with fresh wholesome ingredients and mindful cooking techniques:
- High on Protein:
Paneer is high in protein and protein intake helps in repairing muscles while keeping you full for a long time.
- Promotes Bone Health:
Paneer has high levels of calcium, which are necessary to have strong bones and teeth.
- Gives Energy:
The carbohydrate supply coming from roti or paratha gives stable energy. Therefore, it makes an excellent option for the busy lives of people who have no time to be at the table and enjoy their meal.
- Slimming Version:
The paneer rolls can be a good option if prepared with minimum oil and served with whole wheat bread.
Different Variations of Paneer Bhuna Roll
The paneer bhuna roll is much versatile and different variations can be done for the taste buds. Here are some of the variations you could try:
1. Use creamy paneer malai tikka in place of the commonly used paneer bhuna to make the dish indulgent and rich in flavor.
2. Layer an egg within the roti before assembling the roll; this makes the kathi roll meal a protein-packed experience.
3. Add green chilies, which can be mixed within the roll or just sprinkled at the bottom of it, or spicy chutney as an added kick of heat for the roll.
4. Vegan Bhuna Roll Tofu can be used or a plant based alternative for paneer for the roll to be vegan-friendly.
Final Say
The paneer bhuna roll is a great mix of Indian flavors and textures that gives in to a perfect snack, lunch, or dinner. Rich in protein, fiber, and healthy fats, it is satisfying as an integral part of any balanced diet.
Whether you're looking for something quick and easy to take on the go or some tasty fare to serve at a get-together, the paneer bhuna roll is one versatile dish that is sure to please.
Try out at home, mix it up with your favorite fillings and wraps, and see why this is one huge favorite of Indian street food around the world!
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