Healthy Indian-Style Tawa Frankie Roll

🌾 Ingredients (makes 2 rolls)

For the roti / wrap:

• 1 cup whole wheat flour (atta)
• 1 tsp oil (optional)
• Salt – a pinch
• Water – as needed

For the filling:

• 1 tsp olive oil / mustard oil / ghee
• ½ tsp cumin seeds (jeera)
• 1 small onion – sliced
• 1 small capsicum – sliced
• ½ carrot – grated
• ¼ cup cabbage – shredded
• ½ cup boiled and cubed paneer / tofu / boiled potato / chicken (choose one)
• ½ tsp red chili powder
• ½ tsp coriander powder (dhaniya powder)
• ½ tsp garam masala
• ¼ tsp turmeric powder
• ½ tsp amchur (dry mango powder) or lemon juice
• Salt – to taste
• Fresh coriander – chopped

For the chutney spread:

• 2 tbsp thick curd or hung curd (dahi)
• 1 tbsp green chutney (mint-coriander chutney)
• A pinch of black salt
• ¼ tsp roasted cumin powder

Optional toppings:

• Sliced onion rings tossed in vinegar or lemon juice
• Lettuce leaves or shredded cabbage for crunch

---

🔥 Method

1. Prepare the roti:

• Mix atta, salt, and a bit of oil with water to make a soft dough.
• Rest for 10–15 minutes.
• Roll out thin rotis and cook on a tawa until light brown spots appear on both sides.
• You can brush lightly with oil or ghee.

2. Make the filling:

• Heat 1 tsp oil in a non-stick pan.
• Add cumin seeds and let them splutter.
• Add onions and sauté till light golden.
• Add capsicum, carrot, and cabbage; sauté 2–3 minutes (keep them slightly crunchy).
• Add your protein (paneer, tofu, potato, or chicken) and all the masalas.
• Mix well and cook 2–3 more minutes.
• Finish with lemon juice and chopped coriander.

3. Prepare the chutney spread:

• Mix hung curd, green chutney, roasted cumin powder, and black salt.
• Keep it chilled until use.

4. Assemble the frankie:

• Place a roti on a plate.
• Spread 1–2 tsp of the chutney mix.
• Add the hot filling in the center.
• Top with onion rings or cabbage.
• Roll tightly like a wrap.

5. Toast the roll (optional):

• Place the roll back on the tawa and toast gently on all sides with a few drops of oil until golden.

---

🌿 Healthy Tips:

• Use whole wheat or jowar rotis instead of maida wraps.
• Replace paneer with tofu or sprouts for a vegan version.
• Use low-fat curd and minimal oil.