Скачать или смотреть HEALTHY ROLL RECIPE ✅

Broccoli Paneer Roll – Healthy Office Breakfast

Ingredients

For Green Paste:
• Broccoli – ½ cup (chopped)
• Green peas – ¼ cup
• Spinach – 1 cup (washed & chopped)
• Green chilies – 1–2
• Ginger-garlic paste – 1 tsp
• Ice cubes – 4–5
• Water – 2–3 tbsp

For Tikki Mixture:
• Paneer – 150 g (grated)
• Potato – 1 medium (boiled & mashed)
• Green paste – prepared above
• Bread crumbs – ¼ cup
• Lemon juice – 1 tsp
• Cashews – 4–5 (chopped)
• Salt – as per taste
• Red chili powder – ½ tsp
• Garam masala – ½ tsp
• Cumin powder – ½ tsp
• Coriander powder – ½ tsp
• Dry mango (amchur) powder – ½ tsp

For Wrap Assembly:
• Whole wheat roti / tortilla – 1
• Yogurt – 2 tbsp
• Mint chutney – 1 tbsp
• Onion – ¼ cup (sliced)

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Method
1. Make the green paste:
• Boil broccoli, peas, and spinach for 3–4 minutes.
• Transfer to ice water to retain the green color.
• Blend with green chilies, ginger-garlic paste, ice cubes, and a little water until smooth.
2. Prepare tikki mixture:
• In a mixing bowl, combine grated paneer, mashed potato, green paste, bread crumbs, lemon juice, and all spices.
• Mash well to form a dough-like mixture.
• Shape into tikkis, placing cashew pieces in the center.
3. Cook the tikkis:
• Pan-fry or air-fry until golden and crispy on both sides.
4. Assemble the wrap:
• Spread yogurt and mint chutney on a roti/tortilla.
• Place the tikki and onion slices on top.
• Roll it up and serve hot.

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Nutrition (per serving – 1 wrap)
• Calories: ~485 kcal
• Protein: ~29 g
• Carbs: ~45 g
• Fat: ~21 g
• Fiber: ~6 g

💡 High in protein from paneer, with fiber from veggies & whole wheat — perfect for sustained office energy.

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📌 Caption Idea:
“A quick & healthy office breakfast 🌯💪 — Broccoli Paneer Tikki Wrap, packed with 29g protein and loaded with flavor. Keeps you full & energetic all morning!”

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