Vegetarian protein frankie (Vegetarian wrap) in beetroot paratha / flatbread
A delicious vegetarian wrap with a patty full of protein wrapped in a beetroot paratha / flatbread that is slathered with a yogurt-mint chutney is a must, must make.
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As a vegetarian, getting substantial protein in our daily diet and then to make it delicious and something you would want to eat again and again is a challenge. Out of trial and error, I finally had my answer! Yummilicious and healthy, my protein frankie!!
Instead of the usual veggie patty, my version is a delicious patty made out of protein rich moong dal and paneer. Combining the two with minimal spices yields this amazingly flavourful patty, you will gobble it on its own. However, I would definitely recommend wrapping it all up in a beetroot paratha that adds so much colour and flavour, you will be surprised how such few ingredients can make something so lip smackingly delicious.
This protein frankie as I call it at home is so deliciously healthy, it makes a regular feature on our table, be it for lunch or dinner. Cooked with minimal oil, not only its delicious, its super simple to make too! Don’t take my word for it, do have a look at the recipe and you’ll see that the paratha and the patty have minimal ingredients. How easy is that?
Addition of crunchy veggies and then combining it all together with a lip-smacking yogurt-mint chutney is a wrap you will be eating it for lunch and dinner…I guarantee.
On the reader’s demand, I posted a video of this recipe on my Facebook and Instagram page and have saved it as ‘Protein frankie’ under highlights of my Instagram account. Do have a look for a step by step process.
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Recipe Card
Vegetarian protein frankie (Vegetarian wrap) in beetroot paratha / flatbread
Recipe Rating
AUTHOR
Hema B Kathrani
CUISINE
Indian
PREP TIME
30 minutes + soaking time
COOK TIME
40 minutes
SERVINGS
makes 10 frankie / wraps
Author: Hema B Kathrani | Cuisine: Indian | Category: Healthy Options
Prep Time: 30 minutes + soaking time | Cook Time: 40 minutes | Servings: makes 10 frankie / wraps
A delicious vegetarian wrap with a patty full of protein wrapped in a beetroot paratha / flatbread that is slathered with a yogurt-mint chutney is a must, must make.
Ingredients
- For the beetroot paratha:
- 1 cup beetroot, grated
- 1 ½ cups whole wheat flour *read notes
- 3 green chili paste
- Salt to taste
- Whole wheat flour for dusting and rolling
- Ghee to smear
- For the patty:
- 1 ¼ cup moong dal, soaked for minimum of 3 hours
- 500 gm paneer, grated
- 4 green chilies
- ½ inch ginger
- 3 tbsp coriander leaves
- Salt to taste
- Oil to cook
- For the yogurt-mint chutney:
- 1 ½ cup thick yogurt
- 2 green chilies
- ½ inch ginger
- 1 clove garlic
- ¼ cup coriander with stalks and roots, loosely packed
- 1 cup mint leaves, loosely packed
- 1 tsp lemon juice
- 1 tsp black salt
- Salt to taste
- Accompaniments:
- Shredded cabbage
- Chili peppers marinated in lemon and salt
- Shredded carrot
- Sliced onions marinated in lemon and salt
Method
- For the beetroot paratha:
- In a large bowl, combine grated beetroot, salt and chili paste
- Leave it aside for 10 minutes for the salt and beetroot to combine and release its natural juice.
- Add 1 ¼ cup flour to the beetroot mix and make a dough. Use the remaining ¼ cup flour as needed to make a pliable dough. Depending on how much the beetroot has released water, you may need to adjust the quantity of the flour.
- Leave to rest for 10 minutes.
- Divide the dough in 10-12 balls and keep it covered till you are ready to roll.
- Place the skillet to heat on the medium flame.
- While the skillet is getting hot, using little whole wheat flour roll each dough in a 9-inch circle.
- Place the rolled paratha on the hot skillet. Leave it to cook for 2 minutes.
- Flip it over and smear ghee.
- Flip it again and continue to cook till you see light brown spots on the paratha.
- Remove and keep it covered under a clean cloth.
- Repeat the same with the other dough balls.
- For the yogurt-mint chutney:
- In a blender combine coriander roots, chili, ginger, garlic and black salt and grind to a coarse paste.
- Add mint leaves, coriander leaves, lemon juice and grind into a paste. If needed, add 1 tbsp of yogurt to make a smooth paste.
- In a bowl, place thick yogurt and add the mint paste.
- Mix well and adjust the seasoning.
- Keep it refrigerated till ready to serve.
- For the patty:
- Drain the moong dal in a colander and leave it to dry.
- Make a fine paste of green chili and ginger
- Combine grated paneer, chili-ginger paste and salt.
- In a blender, grind the moong dal without any water in a coarse paste and combine with the paneer mix.
- Bring it all together and divide in 10-12 equal portions.
- Shape each portion in a form of an oblong, thin patty. Thinner the patty, more surface area it has to be crunchy.
- In a non-stick pan, put few drops of oil and place the patty.
- Flip the patty over once it is crunchy and golden.
- Cook the patty on the other side for 3-4 minutes and remove.
- Use the patty immediately to relish its melt in the mouth texture.
- To serve:
- Place a beetroot paratha in a plate and smear it generously with the yogurt-mint chutney.
- Place the patty in the middle and add cabbage, carrot, marinated chili pepper and onions.
- Wrap it into a roll and enjoy.
Notes
- I used 1 ½ cups of whole wheat flour to make the dough. However, depending the amount of water released from the beetroot mix and the type of flour, you may need to adjust the quantity of the flour used to make a soft, pliable dough.
- Grind the moong dal without any water so that on combining with paneer it will make a workable ‘dough’ to shape a patty.
- Strain the natural yogurt for a few hours to get thick yogurt for the yogurt-mint chutney.
- The trick to keep the herb chutney green and vibrant in colour is to grind it for a short time. The heat of the blade in the grinder can wilt the leaves quickly. Therefore, I recommend grinding the aromats first before adding the herbs to keep the vibrant colour intact.
- As the patty has minimal oil in cooking and is full of protein, it tends to become chewy as it sits. I would therefore recommend cooking the patty just before serving to enjoy its melt in the mouth texture.
- Beetroot paratha as well as the mint-yogurt chutney can be made in advance. It stays well in the fridge for 3-4 days.
- On the reader’s demand, I posted a video of this recipe on my Facebook and Instagram page and have saved it as ‘Protein frankie’ under highlights of my Instagram account. Do have a look for a step by step process
Did you make this recipe? Follow me on Instagram handle @acookwithin or @acookwithin on Facebook.
www.acookwithin.com
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2 thoughts on “Vegetarian protein frankie (Vegetarian wrap) in beetroot paratha / flatbread”
Hi Hema,
Thanks for this recipe. I tried this out and it turned out really well. Easy and delicious. Looks great too with the red beetroot wrap.
Cheers,
Rashmi
Thank you so much for your feedback Rashmi 🙂