Vegetable Kathi

Vegetable Kathi is a flavorful Indian dish comprising spiced vegetables wrapped in a protein-rich, whole wheat paratha. It’s a nutritious and satisfying option for a hearty lunch, perfect for those seeking a healthy meal.

Ingredients

• Whole wheat flour - 1 cup
• Water - 1/3 cup
• Salt - 1/2 tsp
• Oil - 1 tbsp (for dough) + 2 tbsp (for cooking)
• Mixed vegetables (carrots, bell peppers, peas, and beans) - 1 cup (chopped)
• Paneer (cottage cheese) - 100 grams (crumbled)
• Ginger-garlic paste - 1 tsp
• Cumin seeds - 1/2 tsp
• Turmeric powder - 1/4 tsp
• Red chili powder - 1/2 tsp
• Garam masala - 1/2 tsp
• Cilantro (fresh) - 2 tbsp (chopped)
• Lemon juice - 1 tbsp
• Green chilies - 1 (finely chopped, optional)

Steps

1. In a bowl, mix whole wheat flour, salt, and water to form a soft dough. Add 1 tbsp oil, knead well, and let it rest for 15 minutes.
2. Heat 1 tbsp oil in a pan, add cumin seeds, and let them splutter. Add ginger-garlic paste and sauté for a minute.
3. Add mixed vegetables, turmeric powder, red chili powder, and salt. Cook for 5-7 minutes until the vegetables are tender.
4. Stir in crumbled paneer, garam masala, cilantro, lemon juice, and green chilies. Mix well and cook for another 2-3 minutes. Remove from heat.
5. Divide the dough into 2 equal portions and roll each into a ball. Roll out each ball into a thin circle (about 8 inches in diameter).
6. Heat a tawa or non-stick pan over medium heat. Cook each paratha for about 1-2 minutes on each side, brushing with oil until golden brown.
7. Place a portion of the vegetable and paneer mixture in the center of each cooked paratha and fold it over like a wrap.
8. Serve hot with yogurt or mint chutney.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 4 g
• Sodium: 450 mg
• Cholesterol: 30 mg
• Total Fat: 15 g
• Saturated Fat: 4 g
• Unsaturated Fat: 10 g
• Water: 0.3 L

Health Benefits

• High in protein due to paneer, which supports muscle health.
• Packed with vitamins and minerals from mixed vegetables, aiding overall health.

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