Whole Wheat Vegetable & Paneer Wrap
A whole wheat vegetable and paneer wrap with sautéed peppers and hung curd, a 20 minute lunch that is high in protein and rich in calcium.
- High protein
- Calcium-rich
- Quick to make
Why you'll love this
Warm rotis rolled around golden paneer, crunchy peppers and a cool smear of hung curd: it tastes like a street-style kathi roll but comes together at home in 20 minutes.
Good for: Lunch · Dinner · Lunchbox · High-protein meal · Trying to conceive
Total Time
20 min
Serves
2 people
Calories
310 kcal
Nutrition highlights
Estimated, per serving
Key Pregnancy Nutrients
- Fibre5 g
- Calcium250 mg
- Vitamin C28 mg
- Vitamin B120.4 mcg
Why it can be useful when trying to conceive
When you're trying to conceive, simple meals that mix whole grains, protein and vegetables are the kind of balanced eating doctors recommend. This wrap does that in one roll, with paneer for protein and calcium and whole wheat rotis for fibre.
Protein
Pan-fried paneer and hung curd give each wrap about 15 g of protein, which helps build and repair body tissues and makes a roti lunch far more filling.
From: paneer, hung curd
Calcium
Paneer is one of the easiest vegetarian ways to get calcium for strong bones and teeth; the 75 g in each wrap covers about a quarter of the day's need.
From: paneer
Fibre
Using whole wheat rotis instead of maida tortillas adds fibre, and the peppers, onion and lettuce add a little more, helping keep bowel movements regular.
From: whole wheat rotis, bell peppers
General nutrition information, not medical advice. Nutrient amounts are estimates, and your doctor may recommend supplements (such as folic acid or iron) that food alone does not replace.
Ingredients
What's in it
- Whole wheat tortillas/rotis – 2
- Paneer, cubed and lightly pan-fried – 150 g
- Bell peppers, sliced – 1/2 cup
- Onion, sliced – 1/4 cup
- Lettuce – a handful
- Hung curd – 2 tbsp
- Chaat masala – 1/2 tsp
- Oil – 1 tsp
Easy substitutions
Paneer → Firm tofu
Keeps the protein for anyone avoiding dairy; pair it with mint chutney instead of hung curd.
Whole wheat tortillas/rotis → Jowar or bajra rotis
A gluten-free option; roll them while warm so they bend without cracking.
How to make it
- 1
Heat oil in a pan; sauté paneer cubes until lightly golden, sprinkle with chaat masala.
- 2
In the same pan, quickly sauté bell peppers and onion for 2 minutes (keep slightly crunchy).
- 3
Warm the tortillas/rotis slightly.
- 4
Spread hung curd on each, layer lettuce, sautéed vegetables, and paneer.
- 5
Roll tightly and slice in half to serve.
Pregnancy-friendly tips
- For a lunchbox, pack the paneer filling and the lettuce separately and roll just before eating so the roti stays soft, not soggy.
- Add a squeeze of lemon or some chopped tomato to the filling for extra tang.
- If you add salt beyond the chaat masala, use iodised salt; iodine helps the body make thyroid hormones.
Safety note
- The lettuce is eaten raw, so wash it well under running water and drain before rolling.
- Hung curd is not cooked, and loose market paneer is of unknown quality, so use curd and paneer made from pasteurised packaged milk or milk you have boiled.
Contains: Milk, Wheat (gluten)
Frequently asked questions
Can I pack this wrap for work?
Yes. Roll it tightly in foil or butter paper and eat it within a few hours, keeping it somewhere cool if there is no fridge.
Is paneer safe when I'm trying to conceive or pregnant?
Paneer is fine when it is made from pasteurised or boiled milk. Packaged paneer from a known brand, or paneer made at home, is the safest choice.
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