Spicy Paneer Tikka Wrap

A flavorful Indian-inspired wrap featuring marinated paneer, grilled veggies, and a tangy mint chutney, all wrapped in a soft paratha.

Spicy Paneer Tikka Wrap

Nutrition Information Per Serving

569g
Calories
26g
Protein
66g
Carbs
24g
Fat
7g
Fiber

Spicy Paneer Tikka Wrap

#lunch#wrap#vegetarian#spicy#paneer#India
Prep30 min
Cook15 min
Yields4 servings
Difficultymedium

Ingredients

  • 250g paneer, cubed
  • 1 red bell pepper, sliced
  • 1 green bell pepper, sliced
  • 1 onion, sliced
  • 2 tablespoons yogurt
  • 2 tablespoons tandoori masala
  • 1 teaspoon cumin powder
  • 1 teaspoon garam masala
  • 1 tablespoon lemon juice
  • Salt to taste
  • 4 whole wheat parathas
  • 1/2 cup fresh mint leaves
  • 1/4 cup yogurt
  • 1 tablespoon lemon juice (for chutney)
  • Salt to taste

Preparation

  • 1.

    In a mixing bowl, combine yogurt, tandoori masala, cumin powder, garam masala, lemon juice, and salt to create a marinade.

  • 2.

    Add the paneer cubes and sliced veggies (bell peppers and onion) into the marinade. Mix well to ensure everything is coated. Let it marinate for at least 30 minutes.

  • 3.

    Preheat a grill or skillet over medium heat. Skewering the marinated paneer and vegetables, grill for about 10-15 minutes, turning occasionally until golden brown.

  • 4.

    While the paneer and veggies are grilling, prepare the mint chutney by blending mint leaves, yogurt, lemon juice, and salt until smooth. Adjust seasoning to taste.

  • 5.

    Once grilled, remove the skewers from the heat and let them cool for a minute.

  • 6.

    Warm the parathas on a skillet for 1-2 minutes on each side until soft.

  • 7.

    To assemble the wrap, place a portion of the grilled paneer and veggies on a paratha, drizzle some mint chutney over it, wrap it tightly, and slice in half.

Complete Nutrition Information

Macronutrients

Fiber:7g
Sugar:6g
Added Sugar:3g
Saturated Fat:10g
Trans Fat:0g
Cholesterol:32mg
Sodium:713mg

Vitamins

Vitamin A:500mcg
Vitamin C:60mg
Vitamin D:0mcg
Vitamin E:2mg
Vitamin K:25mcg
Thiamin (B1):0.4mg
Riboflavin (B2):0.3mg
Niacin (B3):3.5mg
Vitamin B6:0.5mg
Folate:90mcg
Vitamin B12:0.5mcg

Minerals

Calcium:316mg
Iron:3.5mg
Magnesium:58mg
Phosphorus:358mg
Potassium:763mg
Zinc:2.7mg
Copper:0.3mg
Manganese:0.7mg
Selenium:23mcg

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