Paneer Kathi Roll (vegetarian, gluten-free option)

Paneer Kathi Roll recipe with step by step photos. Paneer Kathi Roll is a wrap that’s filled with marinated paneer and flavored with cilantro and tamarind chutneys. So scrumptious!

Is my Husband becoming a Vegetarian?

When I first met Mr. Honey, he was 80% non-vegetarian and 20% vegetarian, and I was the opposite. Our food habits were definitely an issue when we were dating because he ate pretty much everything whether it was healthy or not. I was raised as a vegetarian. however I was introduced to chicken at my best friend’s home at an early age. In my immediate family, no one eats nonveg except me. My parents went one step further and wouldn’t even allow me to bring leftover nonveg home. If I wanted to eat nonveg, I had to eat it outside.

When my husband and I were initially dating, I cooked a lot of vegetarian food, but it would never fill him up. Sigh! My response was to simply eat more of it. I get it, if you get used to eating nonveg often, you won’t always feel full with vegetarian food, especially true for a man.

After Marriage

Fast-forward a year, once Mr. Honey and I got married, we agreed that I would cook nonveg once a week with leftovers. For the first year, he complained about how he never felt full, but for the past few months, he’s been requesting me to make more vegetarian food instead of nonveg. At first, I said, “omg, are you becoming a vegetarian because I love meat too much to give it up?” He said, “no, but I don’t need it as often as I once did.” Suffice it to say, I was thrilled. I finally got him to eat better, make healthier choices, and not be so dependent on meat as his main source of protein.

With everything going on in the world, we both have been really turned off with eating meat/fish. Overall, I do believe a vegetarian diet is cleaner, you’re less prone to infections, and it’s healthier too. We are definitely not going to be 100% vegetarian anytime soon, but in the interim, I’m so happy he’s become 80% vegetarian.

With that said, here’s a delicious vegetarian meal that’s balanced, loaded with nutrients, and so flavorful. My Paneer Kathi Roll is flavored with aromatic Indian spices, ginger, garlic, bell peppers, and chutneys. Additionally, I skipped the paratha and used a whole wheat roti as my wrap. I hope you guys try this because it’s delicious, and yes, Mr. Honey approved.

What is Kathi Roll?

Kathi Roll is a popular Indian street food that is somewhat like a burrito. A Kathi Roll is filled with an assortment of vegetables, paneer, or meat, and then wrapped in a paratha (Indian flatbread). These Paneer Kathi Rolls or Paneer Tikka Kathi Rolls are topped with green chutney, tamarind chutney, and finished off with sliced onions and lemon/lime juice.

Paneer Kathi Roll is:

Delicious
Healthy-ish (my version uses whole wheat roti, not paratha)
Vegetarian
Loaded with Vitamin C + Calcium
Good Source of Protein
Mouthwatering
Gluten-Free option* (see Notes below)
Vegan option** (see notes below) 
Packed with Flavor

How to make Paneer Kathi Roll recipe step by step?

Marinate the Paneer

1. Soak paneer in hot water for 20 minutes. I love Haldiram’s brand.
2. Chop the ginger and garlic.
3. Prepare the marinade with yogurt, salt, turmeric powder, Kashmiri red chili powder, ginger, garlic, and lemon juice.

4. Slice the paneer into half-inch slices, you can make them a little thicker if you prefer.
5. Chop the onion into half-inch cubes.
6. Chop the red and green bell peppers into half-inch cubes as well.
7. Add the paneer along with the onion, red and green bell pepper to the marinade. Refrigerate for 20-30 minutes.

Ground the Whole Spices

1. In the meantime, ground the whole spices in a coffee grinder.
2. Pulse until pulverized. Set aside.

Make the Cilantro Chutney

1. Combine all the ingredients for the chutney in a coffee grinder.
2. Blend. You can add water as needed.

Saute the Paneer Tikka Filling

1. Heat up a 12″ cast-iron skillet on medium heat. Once hot, add oil. Note: you can use a nonstick pan if you prefer.
2. Add the paneer tikka mixture to the skillet.
3. After 5 minutes, gently toss the paneer over.
4. This is what you should have. Now cook for another 5 minutes. You can lower the heat to low-medium heat.

5. Now add the ground spice mix from earlier. Gently toss without breaking up the paneer. Cook for another 5-7 minutes stirring occasionally.
6. This is what you should have. Turn off the stove.
7. Add chat masala and red chili powder. A little squeeze of lemon juice.
8. Your paneer tikka is ready.

Cook the Roti/Paratha – Assemble the Paneer Kathi Rolls

1. Cook a roti or paratha on a castiron skillet. I used roti since it’s healthier. You can use homemade or store-bought.
2. Add about 2 spoonfuls of paneer tikka to a roti.
3. Top with yogurt, green chutney, and tamarind chutney.
4. Garnish with chat masala and fresh cilantro.

Wrap and enjoy!

Pin Recipe Print Recipe

Paneer Kathi Roll

Paneer Kathi Roll is a wrap that's filled with marinated paneer and flavored with cilantro and tamarind chutneys. So scrumptious!

5 from 4 votes

Prep Time25 mins

Cook Time16 mins

Course Main Course

Cuisine Indian

Diet vegetarian, gluten-free option*, vegan option**

Servings: 8 Kathi Rolls

Calories: 219kcal

Ingredients

for the paneer marinade

• 1/2 tsp salt
• 1/4 tsp turmeric powder
• 1 tsp Kashmiri red chili powder substitute: paprika
• 1/4 lemon freshly squeezed
• 1/2 cup 5% Greek yogurt 2% will work too I used Fage, make sure there is no water
• 6 cloves garlic
• 2- inch piece ginger
• 1 cup onion cubed
• 1/2 red bell pepper cubed
• 1/2 green bell pepper cubed
• 400 grams paneer soaked in hot water, I like Haldiram's

for the ground spice mixture

• 2 cloves
• 1/4 tsp fennel seeds
• 1/2 inch piece cinnamon stick
• 1 tsp Kashmiri red chili powder substitute: paprika
• 1 tsp cumin seeds
• 1 tsp coriander powder
• 2 pods green cardamom

for the cilantro chutney

• 1 clove garlic
• 1/2 inch piece ginger
• 1/4 tsp salt
• 1/2 tsp cumin seeds
• 2 tbsp water
• 1 tbsp lemon juice
• 2 tbsp red onion chopped
• 1/2 tsp sugar
• 1 Indian green chili
• 1 bunch fresh cilantro

for the paneer saute - filling

• 2 tbsp avocado oil
• marinated paneer
• all the ground spice mixture
• 1 1/2 tsp chat masala I like MDH
• 1/2 tsp red chili powder
• a squirt of fresh lemon juice
• salt to taste

to assemble paneer kathi roll

• 1 roti cooked, paratha works too
• 2 spoonfuls of paneer filling
• 1 tbsp Greek Yogurt dluted slightly
• 2 tsp cilantro chutney
• 2 tsp tamarind date chutney
• a few fresh cilantro leaves chopped
• a sprinkle of chat masala

Instructions

Marinate the Paneer

• Soak paneer in hot water for 20 minutes. I love Haldiram's brand.
• Chop the ginger and garlic.
• Prepare the marinade with yogurt, salt, turmeric powder, Kashmiri red chili powder, ginger, garlic, and lemon juice.
• Slice the paneer into half-inch slices, you can make them a little thicker if you prefer.
• Chop the onion into half-inch cubes.
• Chop the red and green bell peppers into half-inch cubes as well.
• Add the paneer along with the onion, red and green bell pepper to the marinade. Refrigerate for 20-30 minutes.
• In the meantime, ground the whole spices in a coffee grinder.
• Pulse until pulverized. Set aside.

Ground the Whole Spices

• In the meantime, ground the whole spices in a coffee grinder.
• Pulse until pulverized. Set aside.

Make the Cilantro Chutney

• Combine all the ingredients for the chutney in a coffee grinder.
• Blend. You can add water as needed.

Saute the Paneer Tikka Filling

• Heat up a cast-iron skillet on medium heat. Once hot, add oil. Note: you can use a nonstick pan if you prefer.
• Add the paneer tikka mixture to the skillet.
• After 5 minutes, gently toss the paneer over.
• This is what you should have. Now cook for another 5 minutes. You can lower the heat to low-medium heat.
• Now add the ground spice mix from earlier. Gently toss without breaking up the paneer. Cook for another 5-7 minutes stirring occasionally.
• This is what you should have.
• Add chat masala and red chili powder. A little squeeze of lemon juice.
• Your paneer tikka is ready.

Cook the Roti/Paratha - Assemble the Paneer Kathi Rolls

• Cook a roti or paratha on a castiron skillet. I used roti since it's healthier. You can use homemade or store-bought.
• Add about 2 spoonfuls of paneer tikka to a roti.
• Top with yogurt, green chutney, and tamarind chutney.
• Garnish with chat masala and fresh cilantro.

Notes

* for gluten-free option: use GF flatbread. You can easily find GF roti at the Indian grocery store, or try homemade. You can also substitute a GF tortilla in place of roti/paratha.

** for vegan option: use tofu in place of paneer. Also, use dairy-free yogurt instead of traditional Greek yogurt for the marination.

Nutrition

Serving: 1Paneer Kathi Roll | Calories: 219kcal | Carbohydrates: 9g | Protein: 9g | Fat: 16g | Saturated Fat: 8g | Cholesterol: 34mg | Sodium: 288mg | Potassium: 120mg | Fiber: 2g | Sugar: 4g | Vitamin A: 527IU | Vitamin C: 21mg | Calcium: 271mg | Iron: 1mg

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