Chicken Murtabak
Lunch • India
How to Make Vegetarian Murtabak (Traditional & Healthy Version)
Vegetarian Murtabak is a flavorful stuffed flatbread, popular in South Indian Muslim communities and enjoyed during festivals like Ramadan. Traditionally, Murtabak is a savory street food known for its crispy outer layer and spiced filling. This health-conscious version replaces meat with a delicious mix of vegetables and paneer (Indian cottage cheese), making it perfect for vegetarians seeking protein-rich options. The use of whole wheat atta for the dough keeps it light while retaining authentic taste. Murtabak is an excellent example of India's diverse culinary landscape, especially in Tamil Nadu and Kerala, where it is relished as a special lunch treat or festive meal. The filling is aromatic and hearty, seasoned with garam masala, dhania (coriander), and green chilies, delivering a perfect balance of spice and texture. Its portability and satisfying nature make it a favorite for tiffin boxes and family gatherings. The vegetarian adaptation honors Indian traditions while promoting a health-friendly diet.
Ingredients(for 1 large stuffed paratha per person)
- 1 cup Whole wheat atta (flour) (gehun ka atta)
- 100 grams Paneer (Indian cottage cheese) (crumbled)
- 1 medium Onion (finely chopped)
- 1 small Carrot (grated)
- 1/2 cup Cabbage (finely shredded)
- 1 Green chili (finely chopped) - optional
- 2 tbsp Fresh coriander leaves (hara dhania, chopped)
- 1/2 tsp Garam masala powder
- 1/2 tsp Cumin seeds (jeera)
- to taste Salt
- 2 tsp Oil (for cooking, use mustard or sunflower oil)
- 2 tbsp Yogurt (dahi, for dough softness) - optional
Instructions
- 1
In a mixing bowl, combine whole wheat atta, a pinch of salt, and yogurt (if using). Gradually add water and knead into a soft, pliable dough. Cover and rest for 10 minutes.
10 minutes
Resting the dough makes it easier to roll and results in softer parathas.
- 2
Heat 1 tsp oil in a pan on medium flame. Add cumin seeds and let them splutter. Add onions and green chili; sauté until onions are translucent.
3 minutes
Sautéing spices in oil enhances their aroma and flavor.
- 3
Add grated carrot and cabbage. Cook for 2-3 minutes until vegetables soften. Stir in crumbled paneer, garam masala, and salt. Mix well and cook for 2 more minutes.
5 minutes
Do not overcook paneer to maintain its soft texture.
- 4
Turn off the flame. Add fresh coriander leaves, mix, and let the filling cool slightly.
2 minutes
Cooling prevents the filling from making the dough soggy.
Why This Dish is Healthy
Choosing a whole wheat base and a vegetable-paneer filling makes this murtabak a balanced, nutrient-dense meal. It is lower in calories and higher in fiber compared to traditional refined flour versions. The inclusion of yogurt in the dough adds probiotics, supporting gut health. Minimal oil usage and the absence of deep-frying further make it a heart-friendly, weight-management-friendly lunch option.
This vegetarian murtabak is high in protein thanks to paneer and whole wheat atta. The use of fresh vegetables like carrot and cabbage provides dietary fiber, vitamins A and C, and essential minerals. Oil is used sparingly, keeping saturated fats low. Paneer offers calcium and healthy fats, while coriander aids digestion. Using whole grains instead of refined flour increases the dish's nutritional value, supporting sustained energy and better digestion.
Pro Tips
- 💡Tip 1: Rest the dough for at least 10 minutes for softer, more pliable flatbreads.
- 💡Tip 2: Cool the filling before stuffing to prevent the dough from tearing.
- 💡Tip 3: Cook on low-medium heat for an evenly crisp and golden crust.
Storage & Serving
Store leftover murtabak in an airtight container in the refrigerator for up to 2 days. Reheat on a tawa for best texture. Avoid microwaving to retain crispiness.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 390.0 kcal |
