navratri-special-Indian-healthy-recipes-vegetable-frankie
Reading Time: 2 minutes

Frankies are a big hit with the kids – whether to eat at snack time or to take to school in their lunch box. Here’s a way to give them what they love while making it as healthy as possible.

Preparation Time – 60 mins
Cooking time – 10  mins
Serves – 4  


Ingredients:

  • Multigrain Flour Roti – 4 
  • Paneer  – 100 grams
  • Parboiled and crushed green peas – 1/4 cup
  • Fresh coriander leaves chopped – 1 tablespoon
  • Finely chopped ginger – 1/2 inch piece
  • Finely chopped green chilly – 1
  • Red chilli powder – 1/4 teaspoon
  • Turmeric powder – a pinch
  • Garam masala powder – 1/4 teaspoon
  • Cumin seeds – 1/2 teaspoon
  • Oil – 1 tablespoon                                           
  • Dry mango powder (amchur) – 1/2 teaspoon
  • Salt to taste

To Serve

  • Green chutney – 4 teaspoons
  • Onion sliced -1 medium
  • Tomatoes – 1 medium
  • Capsicum – 50 g
  • Carrots – 50 g 
  • Vinegar – 1 teaspoon
  • Chaat masala to taste

Instructions: –

  1. Heat oil in a non-stick pan. Add cumin seeds and sauté lightly. Add all the veggies, masalas, salt and sauté on medium heat for two minutes. Transfer onto a plate and cool.
  2. Then add paneer that has been mashed, coriander leaves and amchur powder and mix well. Adjust seasoning.
  3. You can then divide the mixture into small roll-shaped cylinders and shallow fry till lightly golden. Once fried, you may dab the excess oil using a tissue.
  4. Now it is time to make the frankie – so on the roti add the chutney, followed by the roll to one side. You may add more sliced veggies to this and little bit of vinegar, chaat masala and roll the frankie.
  5. Prep the other frankies, roll in aluminium foil if needed and serve hot.

    Nutritional Information (For 4 frankies)
Ingredients Amount Energy

 Kcal

Protein

gm

Carbohydrate

gm

Fat

gm

Calcium
mg 
Multigrain rotis75 g183736.7113.5
Green peas30 g243.53.50.58.7
Paneer100 g257181214476
Oil 15 g10012
Onion50 g240.74.70.110.5
Tomato100g200.83.60.248
Capsicum100g1611.80.214.6
Carrot100g330.95.50.435
Total Value65731.967.828.4606.3

 

Loved this article? Don't forget to share it!

Disclaimer: The information provided in this article is for patient awareness only. This has been written by qualified experts and scientifically validated by them. Wellthy or it’s partners/subsidiaries shall not be responsible for the content provided by these experts. This article is not a replacement for a doctor’s advice. Please always check with your doctor before trying anything suggested on this article/website.