Tortilla Veg Roll-Ups

By Nmami Agarwal     08-Aug 2018

Tortilla Veg Roll-Ups

All-time favourite Mexican snack with a twist called tortilla veg rolls can be filled with onions, tomato, carrot, zucchini and what not! It makes for a yummy healthy snack that can be relished without any guilt. All the ingredients used while making it makes this recipe acceptable on all occasional treats for everyone in the house. Made with whole wheat flour instead of white flour stuffed with a sautéed veggies and low-fat paneer, the best dish to serve anyone at any time.

Nutritional Values

Do you know that adding veggies to your daily diet is the easiest way to stay fit and nourished? Since all the veggies are low in calorie count, nutrient dense it helps you stay healthy and fuller from stomach over a long time.

Therefore, we have tremendously used veggies like onion, tomato, carrot, zucchini, cabbage, capsicum, garlic and ginger, host of nutrients like antioxidants, vitamins, minerals, dietary fibre, zeaxanthin, protein and amino acid complementing your overall health.

Next, unrefined whole wheat is loaded with complex carbs, dietary fibre and also a decent amount of protein in it. Also, rich in catalytic components, mineral salt, calcium, potassium, magnesium, manganese, chlorine, sulfuric, silicon, zinc, copper, iodine, Vitamin E and B. Furthermore, wheat bran is considered 100 per cent whole wheat product with nutritional values like copper, selenium, manganese, phytochemicals and dietary fibres. All the listed nutritional values of these two flours make it best to include in your day to day diet.


For The Tortillas

  • Whole wheat flour- 1 tablespoon
  • Wheat bran- 1 tablespoon
  • Oil- 1-2 drops
  • Water
  • Salt to taste

For The Veggie Stuffing

  • Sliced onions- 10 grams
  • Sliced tomatoes- 10 grams
  • Grated carrot- 10 grams
  • Grated zucchini- 10 grams
  • Shredded cabbage- 10 grams
  • Sliced capsicum- 10 grams
  • Green chilli paste- 1 chilli
  • Ginger- 5 grams
  • Garlic- 2-3 pods
  • Grated low-fat paneer- 20 grams
  • Salt to taste
  • Oil- 1 teaspoon

Calories: 170 kcal (2 roll)

               85 (1 roll)

Course: Evening Snack

Method –

  • Combine all the ingredients to make the tortilla, make a dough and set it aside.
  • Meanwhile, stir fry all the veggies along with paneer in a pan.
  • Divide the dough equally into small pieces and roll each piece into small balls. Roll the dough into a thin layer and place it on a hot skillet. Flip it to the other side when it turns into golden brown. Do the same on the other side as well.
  • Once you are done with making tortilla add to stir-fried veggies in between and make rolls of it. And now they are ready to be served with mint chutney.

Over to you

The recipe serving all healthy like grated low-fat paneer giving a nice texture to the stuffing, making it soft and succulent with loads of fibre-rich veggies and no refined flour or cheese. Hope this tortilla veg roll makes your meal time delicious, healthy and energetic.


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Nmami Life - Diet & Nutrition
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Nmami Life - Diet & Nutrition
Recipe Alert
Pinaca is a traditional Goan sweet dish. This dish is made by Goan rice, jaggery and plenty of coconut. Pinaca are usually made into sweet balls and can be consumed all year long. This simple sweet dish is easy to make yet high in nutrient value.

Nutritional value
Pinaca balls are high on nutrition as they contain jaggery, which is good source of iron, naturally occurring B vitamins, minerals like phosphorus, zinc, calcium and copper. Coconut contains lauric acid, which helps to increases good HDL cholesterol, also cytokinin’s present in coconut have showed anti-ageing, anti-carcinogenic effects.


40 grams Goan rice flour
¼ fresh coconut
1 tablespoon Jaggery
1 tablespoon desiccated grated coconut
Pinch of cardamom powder
Nuts (optional)
Coconut water (optional)

Calories- 217 kcal
Carbs- 28.6 grams
Protein- 1.9 grams
Fats- 10.3 grams

Course- Dessert


First take the Goan rice and dry roast it on a tawa or pan.

Cool the rice and later powder them in a grinder.

Now take jaggery, crush it and grind it along with coconut, also add pinch of cardamom powder. Grind them on a round grinding stone if possible, otherwise just use a grinder.

Take this mixture out and keep adding flour, a little at a time and just mix it well with your hands. Add coconut water if needed.

Mix well and form small balls out of this mixture.

Nuts can also be added to the mixture. (optional)

Over to you

Pinaca recipe is easy to make and come out with sweet results. So, make this nutritious recipe for your near and dear ones.
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Your safe bet- consult a nutritionist!
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