Indian vegetable roll or frankie
|Serves||Preparation Time||Cooking Time|
|6 People||15 Minutes||15 Minutes|
- 1 cup whole wheat flour
- 1/4 tsp(teaspoon) salt
- Approx. 1/3 cup of water
- 1/4 cup wheat flour for rolling
- 1 tbsp(tablespoon) oil for brushing Frankie’s
- 2 cups cabbage thinly sliced
- 1 cup carrot shredded
- 1/2 cup french beans, lengthwise pieces
- 3/4 cup tofu pieces, lengthwise cut
- 1/2 red bell pepper thinly sliced
- ½ cup capsicum thinly sliced
- ¼ cup onion, thinly sliced
- 1 cup tomato chopped
- 1 tsp finely shredded ginger
- 1 green chili finely chopped
- 2 tbsp cilantro or coriander, chopped
- 2 tbsp oil
- 1 tsp cumin seed
- 1 tsp salt
- 1/2 tsp garam masala
Heat oil in a saucepan over medium-high heat.
Test the heat by adding one cumin seed to the oil; if the seed cracks right away, the oil is ready.
Then add cumin seeds.
As seeds crack, add ginger and green chili, stir for few seconds.
Add tomatoes and salt, cook until tomatoes are tender for about 3-4 minutes.
Reduce the heat to medium.
Add cabbage, carrot, french beans, capsicum, and red bell pepper
Cook with the lid on until vegetables are tender, not mushy, occasionally stirring for about 5-6 minutes.
Add tofu and coriander to the vegetables.
Mix it well.
Turn off the heat and mix the garam masala.
You filling is ready. Set it aside for use.
In a mixing bowl, mix whole wheat flour and salt.
Add water to make a firm and smooth dough, adjust the water as needed.
Knead the dough on a lightly oiled surface. It should not stick to your fingers.
Cover the dough and let it rest for about 10-15 minutes.
Knead the dough again.
Take a small part of the dough and press it both sides in dry wheat flour to help while rolling.
Roll it thin into about 9” diameter. Lightly sprinkle the dry flour, if the dough sticks to the rolling pin or rolling surface.
Heat the skillet/tawa over medium high.
To check if the skillet is hot enough, sprinkle few drops of water over the skillet, water should sizzle. Skillet should not be smoking.
Place the roti over skillet for about half a minute. The roti develops light brown spots and puff at different places.
Flip the roti over, and lightly press, flip it again. Roti should have light golden color on both sides.
Remove the roti from the skillet. It is ready for use.
Assembling the Frankie
Take one roti and put it over a flat surface.
Add about ¼ cup of vegetable filling lengthwise leaving about 1-1/2 inch from the top and fold it tightly like a burrito.
Lightly brush oil on both sides of the wrap.
Heat the skillet over medium heat.
Place Frankie over the skillet and lightly brown both sides till crispy.
Serve with a dip of your choice -a mint-coriander chutney or any other.
Repeat the procedure other rolls. Enjoy!
|Total Fat||17 g||Potassium||0 mg|
|Saturated||4 g||Total Carbs||10 g|
|Polyunsaturated||0 g||Dietary Fiber||2 g|
|Monounsaturated||0 g||Sugars||4 g|
|Trans||0 g||Protein||13 g|
|Cholesterol||46 mg||Vitamin A||0%|
*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.