How to Make Vegetarian Murtabak (Traditional & Healthy Version)
Vegetarian Murtabak is a delicious stuffed flatbread that has deep roots in the Indian subcontinent, especially in the southern states like Tamil Nadu and Kerala, where it is often enjoyed as a hearty lunch. Traditionally, Murtabak is known for its meaty fillings, but our vegetarian adaptation uses protein-rich paneer and nutritious vegetables, making it a wholesome and satisfying meal. This dish features a soft, thin atta (whole wheat flour) paratha enveloping a spiced, fragrant filling, offering a delightful contrast of textures and flavors. Perfect for family gatherings, Vegetarian Murtabak is a popular street food during Ramadan, often served with tangy chutneys and fresh salads. Its savory taste and comforting aroma make it a favorite choice during festivals like Eid and local fairs. By opting for this lighter, vegetarian version, you can enjoy all the authentic flavors of Murtabak without compromising on health. This recipe is ideal for calorie-conscious individuals seeking a protein-rich and fiber-filled lunch.
Ingredients
- 1 cup Atta (whole wheat flour) (for dough)
- 100g Paneer (grated)
- 1 small Onion (finely chopped)
- 1 small Carrot (grated)
- 1 Green chilies (finely chopped)
- 2 tbsp Coriander leaves (dhaniya) (finely chopped)
- 1/2 tsp Garam masala (for spice)
- 1/4 tsp Turmeric powder (haldi)
- 1/2 tsp Cumin seeds (jeera)
- to taste Salt
- 2 tbsp Curd (dahi) (to soften dough)
- 2 tbsp Olive oil/ghee (for cooking)
Step-by-step instructions
Step 1 · Prepare the dough by mixing atta
Prepare the dough by mixing atta, curd, a pinch of salt, and water. Knead into a soft, pliable dough. Cover and rest for 10 minutes.
Step 2 · For the filling
For the filling, heat 1 tsp oil in a pan. Add cumin seeds, let them splutter, then add chopped onions and green chilies. Sauté until golden.
Step 3 · Add grated carrot
Add grated carrot, turmeric powder, salt, and garam masala. Sauté for 2 minutes until veggies soften.
Step 4 · Stir in grated paneer and fresh coriander leaves
Stir in grated paneer and fresh coriander leaves. Mix well, cook for another minute, and switch off flame. Let the mixture cool.
Step 5 · Divide the dough into two balls
Divide the dough into two balls. Roll each into a thin roti (about 8-inch diameter) using a rolling pin and dusting with atta.
Step 6 · Place a generous amount of filling in the center of each roti
Place a generous amount of filling in the center of each roti. Fold the edges over to form a square or rectangle, sealing the filling inside.
Step 7 · Heat a tawa on medium flame
Heat a tawa on medium flame. Cook each stuffed Murtabak, brushing lightly with oil or ghee, until both sides are golden brown and crisp.
Why this recipe is healthy
Opting for whole wheat atta instead of refined flour increases the fiber content, supporting digestive health and steady energy release. Paneer is a great source of lean protein and calcium, which is essential for muscle and bone health. By using minimal oil and plenty of vegetables, this Murtabak is both filling and nutrient-dense, perfect for those looking to eat healthier Indian food without sacrificing authentic flavors.
A note on tradition
Murtabak, known in South India as 'Muttabaq', is a festive favorite in Tamil Nadu and Kerala, particularly during Ramadan and at bustling night markets. Its vegetarian version is commonly served at home for lunch, especially during the monsoon when hot, stuffed parathas provide comfort. The dish’s intricate folding and stuffing technique showcases the culinary artistry of South Indian cuisine, making it a centerpiece during family gatherings and festivals.