A crispy all-around snack prepared with a vegetable mash-up wrapped into a roll. Who would not guess this popular food item? A veg roll it is! Made with fillings comprising of a thin flour wrap and stuffed with versatile veggies, the veg roll is a traditional and age-old Chinese food that slowly and steadily travelled to Asia, further making its way into global cuisine and finally becoming a portion of all-time popular street food. This easy-to-make snack was considered a convenient option for people who had to travel continuously or farmers who could take it to their fields and grab a quick bite at any time of the day.
Presently, the veg roll has become a popular quick snack in almost every country. Various flatbreads are loaded with delicious stuffings or with an array of vegetables such as cabbage, potatoes, onions, cucumbers, carrots, mushrooms or sprouts and rolled into a handy snack. The amount of filling options are endless in this sumptuous snacker, not to forget the abundance of nutritional content it can offer. Probably, this could have been one of the reasons that this crispy food item rests on almost every menu across the world.
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What Makes Veg Roll A Perfect Snack?
Doesn’t it sound like a fabulous idea to get all essential vitamins and minerals such as calcium, iron, fibre, zinc and potassium all at once in one single portion of the meal? Rolled into rotis or parathas, nothing can beat this nutrient-dense yet basic, delicious and anytime meal. But have you ever wondered where or how the rolls arrived in the world? While veg rolls are an advanced transition from leftover food packed into a breakfast or a lunch meal in the olden days to a present-day scrumptious veg or non-vegetarian delicacy laden with fancy fillings, it is believed that once upon a time, rolls were just a portable snack option for the British officials who were stationed in Kolkata during the pre-independent era. The famous veg kathi roll that we gorge on today was served for the first time by the famous Nizam Restaurant of Kolkata in 1932. Well, whatever may be the reason for the invention of this amazing snacker, there is no denying that it is perhaps one of the best, most versatile food loved by every food lover on earth. Mostly a homemade wrap (that is from a leftover or freshly made bread) is packed with mixed veggies. The flour has the fibre to keep the body satiated and the vegetables contain all essential vitamins and minerals to provide ample nutrition.
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Whether you are on the go, planning a picnic or just looking for a quick bite on a lazy Sunday afternoon, a veg roll is one of the most portable snacks that also replenishes your nutrient bank for that day. Wondering what are the best recipes that you can try at home, here are two easy, nutrient filled and super delicious veg roll recipes that can be made with easily available ingredients.
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Whole Wheat Paneer Roll
Ingredients
2 whole wheat rotis
1 sliced onion
100 grams cottage cheese/paneer
1 chopped capsicum
2 chopped tomatoes
3 tbsp tomato puree
1 tbsp turmeric powder
1 tsp ginger garlic paste
Salt to taste
Black pepper to taste
2 tbsp coriander chutney
2 tbsp mint chutney
Method
In a pan add sliced onion and capsicum and sauté for two minutes
Add tomatoes, turmeric powder, and ginger garlic paste and mix well
Add tomato puree and let it cook on a medium flame
Add paneer, salt, and desired spices
Cook for about two minutes and keep aside
Place the whole wheat chapati on a flat surface, spread mint and coriander chutney on it
Add a spoonful of vegetable filling
Roll the chapati neatly and tightly
Cut it into four pieces or half
Serve hot!
Nutrition
A super nutritious mish-mash of veggies, it has paneer as one of the key ingredients. Paneer is a low-calorie protein source and rich in calcium and Vitamin D, an excellent source of B-complex vitamins paneer helps to prevent heart diseases, promotes metabolic function and augments bone health. Tomatoes are high in soluble and insoluble fibres, which not only keep you full but aid the growth of good bacteria in the body. Whole wheat flour contains zinc, iron, magnesium, and calcium and is super rich in fibre.
Veg Spring Roll
Ingredients
For wrapper:
2 cups maida / plain flour
2 tbsp corn flour
½ tsp salt
2½ cup water
For stuffing:
2 tbsp oil
4 clove chopped garlic
2 finely chopped chilli
3 tbsp finely chopped spring onion
1 sliced onion
1 carrot
2 cups chopped cabbage
10 chopped beans
2 chopped capsicum
2 tbsp vinegar
2 tbsp soy sauce
2 tsp chilli sauce
Pepper powder and salt to taste
1 cup refined flour (Maida paste) for sealing
Oil for shallow frying
Method
To prepare spring roll wrapper:
In a large bowl mix the flour with some salt
Add 3 cup water and blend
Whisk until a smooth lump-free batter is formed
Grease the pan, adding the batter smoothly
Swirl well until the batter gets uniformly spread
Cook until a sheet so formed
Flip over and continue to cook
The spring roll wrapper is ready
To prepare veg stuffing:
Heat oil in a pan and sauté clove, garlic, chilli and spring onion
Stir fry on high flame
Add carrot, cabbage, beans and capsicum
Add the chilli sauce, pepper powder, vinegar and soya sauce
mix well until the stuffing is ready
To fold and fry spring rolls:
Take a prepared wrapper and place a tbsp of prepared veg stuffing.
Rub some Maida paste around the edges
Roll and fold the sides properly
Deep fry in hot oil and stir occasionally until the roll turns crisp
Drain the excess oil
Enjoy a hot and crispy veg spring roll
Nutrition
This yummy recipe has many veggies as its key ingredient. Capsicum is high in Vitamin C which aids in the synthesis of collagen and boosts skin health. Vitamin C also helps to boost immunity. Carotenoids are found in beans and cabbage which have high antioxidant properties. This helps to fight free radicals from the body, fight signs of ageing and reduce fine lines.
