Spiced crumbled paneer with onion, capsicum and peas, rolled into soft jowar rotis. A vegetarian protein favourite.
- Energy
- 490 kcal
- Protein
- 22 g
- Carbs
- 53 g
- Fat
- 21 g
Great for: Gym & strength, Wicketkeeper, Spinner, All-rounder, Junior (12–18)
Why it works
Two wraps give about 22 g protein, matching the roughly 20–25 g dose suggested after training and every 3–5 hours across the day. Dairy foods like paneer are also a practical evening protein, which guidance suggests (20–40 g before sleep) to support overnight recovery.
When: Lunch or dinner on training days, or within 2 hours after a gym session.
Ingredients
- 120 g (4 rotis) Jowar flour Panjeri House
- 150 g Paneer, crumbled
- 80 g Onion, chopped
- 60 g Capsicum, chopped
- 80 g Tomato, chopped
- 60 g Green peas
- 8 g (2 tsp) Wood-pressed groundnut oil Panjeri House
- to taste Turmeric, chilli powder, garam masala, coriander, salt
Method
- Make four jowar rotis with hot-water dough and keep them wrapped in a cloth.
- Heat oil, sauté onion until soft, add capsicum, peas and tomato and cook 4–5 minutes.
- Add spices and crumbled paneer and toss for 2 minutes. Do not overcook or the paneer turns rubbery.
- Spoon the bhurji onto each roti, add a little onion-lemon salad and roll up.
Coach’s tips
- Vegan swap: use firm tofu instead of paneer.
- Wrap in foil for the kit bag; eat within 3–4 hours in summer.
- Add a bowl of rice or an extra roti on heavy days for more carbohydrate.
Good to know: These recipes are general healthy-eating ideas for active people, not medical advice. Nutrition values are estimates. Needs differ by body, sport and season — for a personal plan, and for players under 18, please consult a qualified sports dietitian or doctor.