7 Satisfying Reasons to Try Veg Frankie

Veg Frankie is a popular and loved Indian street food, which is basically a wrap of flatbread filled with veggies and spices along with sauces and is tangy in taste. From busy food stalls in Mumbai to households, this delicious meal can be found anywhere, and is spiceful and can be customized. Whether you go for a snack or meal, Veg Frankie never disappoints for delivering flavor and spices. In this article, we will learn the recipe step by step along with nutrients, how to prepare it, its health benefits, precautions, and address some common questions.

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7 Irresistable Reasons to Try Veg Frankie, India’s Ultimate Street food Wrap

7 Satisfying Reasons to Try Veg Frankie

What is Veg Frankie? Veg Frankie is a delicious roll or wrap stuffed with spiced vegetables, and it’s a mouthwatering delicacy from India. It’s comparable to burritos, but it’s made with a softer unleavened flatbread such as roti or paratha. Common fillers include potatoes, peas, carrots, or even paneer, along with bold spices such as cumin and chaat masala. A Veg Frankie is Frankie’s best version as it is lighter and features curry masala tossed fried potatoes as the filling, sautéed onions, cheese, and fragrant chaats (spicy and tangy seasoned condiments/dressings/sauces) invited over vegetables sliced and fried are on top. Frankies sprang from Mumbai, and they become so favored because they are vegetarian, packed with good nutrition, portable, and customizable with every bite.

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Prep Time 30 minutes mins

Cook Time 15 minutes mins

Total Time 45 minutes mins

Course Main Course

Cuisine Indian

Servings 4

Calories 200 kcal

Equipment

• Mixing bowl: For kneading dough.
• Rolling pin and board: To roll flatbreads.
• Non-stick skillet or tawa: For cooking flatbreads and filling.
• Spatula: For flipping flatbreads.
• Knife and cutting board: For chopping vegetables.
• Masher or fork: To mash potatoes.
• Spoon: This is for spreading chutney and mixing the filling.

Ingredients

  

Here is a list of the items required to prepare Veg Frankie:

For the flatbread (4 wraps)

• 1 cup all-purpose flour or whole wheat flour
• 1/2 tsp salt
• 1 tbsp oil
• Water as needed to knead dough

For the filling:

• 2 medium potatoes boiled and mashed
• 1/2 cup green peas boiled
• 1 small carrot finely chopped, optional
• 1 small onion finely chopped
• 1 tsp ginger-garlic paste
• 1 green chili finely chopped, optional
• 1 tsp cumin seeds
• 1 tsp chaat masala
• 1/2 tsp red chili powder
• 1/2 tsp garam masala
• Salt to taste
• 2 tbsp oil for cooking

For assembly:

• 4 tbsp green chutney mint-coriander
• 1 small onion thinly sliced
• 2 tbsp vinegar-soaked onions optional, for tang
• 2 tbsp grated cheese optional
• Lemon juice for drizzling

Instructions

 

Serves: 4 People

• Ingredients for dough in the bread box above
• Ingredients for the filling in the above box
• Ingredients for assembly in the above box

Directions

Make flatbread dough:

• Add flour into the mixing bowl alongside salt and oil. Gradually introduce water to the mixture while kneading in a smooth dough for 5 minutes. Cover the mixture for 15 minutes.

Prepare the filling:

• In a pan, heat up 2 tablespoons of oil while incorporating cumin seeds. Pour in the ginger-garlic paste alongside the green chili.
• Pour in the chopped onions together with a carrot. Stir until soft for 3 to 4 minutes.
• Incorporate the mashed idol potatoes , the chaat masala, red chili powder, peas, mixed garam masala, and salt. Mix for an additional 2 to 3 minutes.

Cook the Flatbreads

• Portion dough into four equal portions. Shape each portion into a sphere, on floured surface, roll each flat into a thin disk with 7 inch diameter.
• Put the tawa or skillet on medium heat. Place the flatbreads one at a time in the skillet and let them cook for 1-2 minutes on each side until golden brown spots are visible. Remove from heat and set aside.

Now Assemble the Frankies:

• Take one flatbread and place it on a clean work surface. Using a spoon spread green chutney in the center of the bread evenly (1 tbsp).
• Drag the vegetable filling all the way onto the flatbread, making sure the filling measures anywhere from 2-3 tbsp.
• Add additional toppings such as sliced onions, vinegar soaked onions, and cheese on top. Lastly drizzle lemon juice over the filling.
• Fold the bottom side up, and roll the flatbread tightly from one side so it takes the shape of a wrap.

Optional: Frankies Cooking:

• Turn on the stove and place a skillet on heat then grease it lightly with oil. Place the Frankie on the skillet with the seam side down. Let them cook for 1-2 minutes on each side and Frankie will be ready when both sides are crisp.
• Serving: Explore the serving suggestions listed below.

Notes

Suggestions:

Hot: For last minute serving suggestions, green chutney and ketchup can be used as sides to go with the Frankies. They make an excellent light lunch or snack.
Portable: Frankies can be wrapped into parchment paper or foil so they are easy to store, this is ideal for picnics and work lunches.
Pairing: To better balance the spices in the Frankies, serving them alongside mint lassi or masala chai is great. Alternatively, they can be paired with crunchy papad.
Pro Tip: To make it milder, reduce the amount of chili used. Chaat masala can be used to increase the zing and add some more spice to the recipe.

The Nutitional Value of Veg Frankie
Disclaimer: These values should not be viewed without consulting with a professional in nutrition due to the intake of certain ingredients, portion sizes, and preparation. For any precision requirements, the nutritionist should be the most appropriate avenue.

One serving of Veg Frankie (sans cheese) comes with an approximate nutrition profile of:

*Calories: 200–250 kcal
Carbohydrates: 30–35 g (coming from the flatbread and potatoes)
Protein: 5–7 g (coming peas and flour)
Fat: 6–8 g (comes from the oil used and cheese, if applied)
Fiber: 3–4 g (vegetables and whole wheat flour, if used)

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Health Benefits of Veg Frankie

Disclaimer: The health benefits listed are based on general nutritional knowledge and traditional use of ingredients. These might not apply universally. It is important to note that Veg Frankie should never be considered a treatment substitute. Reach out to a professional if there are such concerns.

Veg Frankie has combined nutritional value owing to its veggie-rich stuffing along with numerous spices. Let us discuss seven benefits that Frankie can offer:

1. Abundance of Vegetables:

• Potatoes, peas, and carrots are packed with fiber, vitamins, and minerals which are crucial to digestion and general wellbeing.

1. Aid for Digestion:

• Cumin and ginger-garlic paste may assist with nutrition digestion. Food Science & Nutrition published a paper in 2019 regarding ginger and its potent effects on digestion.

1. Energy Source:

• Energy from carbohydrates present in potatoes and the flatbread make Frankie a great meal prior to exercising. It can act as a snack on the go.

1. Reduced Saturated Fat:

• Prepared with no cheese and little oil, Veg Frankie is far more heart-friendly than many fried goodies. There is no need for excess saturated fat.

1. Boost in Antioxidants:

• In a study published in Phytotherapy Research in 2017, cumin and garam masala spices were shown to contain antioxidants which can be beneficial for inflamed areas of the body.

1. Alterable for Diets:

• Those on a vegan diet (leave out cheese) or gluten-free (substituting with gluten-free flour) can easily tailor Frankie to fit their requirements.

1. Lifting Flavors:

• The colorful spicy aromas are known to help with not only stimulation of appetite but put you in a good mood, which is common with spiced culinary practices from around the globe.

Note: The particular method used to cook and portion sizes greatly affects how health claims of Veg Frankie hold true. Extra fatty takes on the dish could prove to make it less beneficial.

Who Should Avoid Eating Veg Frankie?

Disclaimer: The precautions listed are recommendations that may not apply to everyone. Always seek the advice of a qualified medical professional if you have allergies, special diets, or set medical conditions.

Veg Frankie does not pose any dangers, but certain individuals should be careful:

• Gluten-sensitive individuals: The wrap contains wheat flour, which is not safe for people suffering from celiac disease or gluten intolerance. Substitute with gluten-free flour.
• People with allergies to spices: The use of cumin and even chili as seasoning can in rare cases pose some allergic reactions.
• Persons with gut health issues: Spicier versions of chutneys can aggravate GERD and other acid-related health issues like ulcers.
• Low carb dieters: Keto and similar diets that focus on a low intake of carbohydrates will find the flatbread and potatoes unsuitable.
• Sensitivity to onions and garlic: These ingredients may cause bloating and general discomfort for somepeople.

Questions Often Asked About Veg Frankie

Conclusion

Veg Frankie is an Indian street food inspired snack, easy to prepare and rich with flavors. With basic ingredients, you can make that snack in under an hour with little cooking equipment. Overall healthy, the dish is gluten and spice sensitive adaptable. Enjoy the legendary Frankies and add more variety to your meals.

Disclaimer: Any changes to diet, especially with allergies or health concerns, require consultation with a healthcare provider or nutritionist.

Try out Veg Frankies and let me know your favorite tweaks to the filling in the comments! Don’t miss our other Indian inspired recipes for more culinary inspiration.

Sources:

• Food Science & Nutrition (2019): Ginger for digestion.
• Phytotherapy Research (2017): Antioxidant properties of spices.
• USDA nutritional data for vegetables and flour.