Roti Gandum dengan Paneer
Makan Tengah Hari • Malaysia
How to Make Roti Gandum with Paneer (Traditional & Healthy Version)
Roti Gandum with Paneer is a nutritious and satisfying vegetarian dish that reflects Malaysia’s vibrant multicultural cuisine. Roti gandum, or whole wheat flatbread, is a local favourite often enjoyed at mamak stalls and home kitchens alike. Paired with soft, spiced paneer (fresh cheese), this meal embodies a harmonious fusion of North Indian culinary heritage and Malaysian ingredients. The paneer is marinated with classic spices and local touches like fresh daun ketumbar (coriander leaves), creating a fragrant, protein-rich accompaniment. This healthy lunch option is perfect for those seeking a balanced meal filled with fibre, protein, and essential nutrients. With the use of whole wheat flour and minimal oil, it delivers wholesome goodness without sacrificing authentic flavour. The dish is commonly enjoyed during lunch, especially in multicultural Malaysian communities where Indian and Malay influences blend seamlessly. Its mild, aromatic spices make it suitable for all ages, while the use of local ingredients such as cili merah and daun bawang ensures an unmistakably Malaysian taste. Whether you’re tracking calories or seeking a hearty vegetarian meal, Roti Gandum with Paneer is a delightful choice.
Bahan-bahan(untuk 2 pieces of roti gandum with 1/2 cup paneer masala per person)
- 1 cup Whole wheat flour (tepung gandum penuh)
- 200g Paneer (fresh, cut into cubes)
- 1/2 cup Water (for dough)
- 2 tablespoons Olive oil (or minyak zaitun)
- 2 tablespoons Daun ketumbar (fresh coriander leaves, chopped)
- 1 Cili merah (finely chopped red chilli) - pilihan
- 1/2 medium Bawang besar (onion, finely chopped)
- 1 teaspoon Halia (fresh ginger, grated)
- 1/2 teaspoon Serbuk kunyit (turmeric powder)
- 1/2 teaspoon Serbuk jintan manis (cumin powder)
- 1/2 teaspoon Garam (salt)
- 2 stalks Daun bawang (spring onion, sliced)
- 1/4 teaspoon Lada hitam (black pepper) - pilihan
Arahan
- 1
Prepare the roti dough by mixing whole wheat flour, a pinch of salt, and water. Knead until smooth, cover with a damp cloth, and let it rest for 10 minutes.
10 minutes
Resting the dough makes the roti softer.
- 2
Cut paneer into cubes. In a bowl, combine paneer, turmeric powder, cumin powder, black pepper, and half the olive oil. Toss gently to coat.
5 minutes
Marinate paneer for extra flavour.
- 3
Heat 1 tablespoon olive oil in a non-stick pan. Add chopped bawang besar and ginger. Sauté until fragrant and onions are translucent.
3 minutes
Keep heat medium to avoid burning.
- 4
Add marinated paneer to the pan. Cook for 5 minutes, stirring gently until paneer is golden at the edges.
5 minutes
Avoid overcooking to keep paneer soft.
Kenapa hidangan ini sihat
This healthy Malaysian recipe uses whole wheat flour (tepung gandum penuh) instead of refined flour, increasing fibre and reducing glycaemic impact. Paneer is a lean protein that helps with muscle repair and satiety, making it ideal for weight management. Limited oil, fresh herbs, and antioxidant-rich spices support overall wellness. The absence of deep-frying and processed ingredients ensures this dish is both wholesome and figure-friendly, perfect for calorie counters.
Roti Gandum with Paneer is rich in protein from the paneer, while the whole wheat roti provides complex carbohydrates and dietary fibre for sustained energy. This dish is a good source of calcium, iron, and magnesium, supporting bone health and metabolism. Including fresh herbs and spices adds antioxidants and micronutrients, while using olive oil and minimal fat keeps the meal heart-healthy. This balanced vegetarian meal is suitable for those managing their macros and looking to boost protein intake.
Petua
- 💡Tip 1: Use fresh, homemade paneer for the best texture.
- 💡Tip 2: Roll roti thinly for softer, fluffier flatbreads.
- 💡Tip 3: Add a few chopped curry leaves for extra Malaysian aroma.
Penyimpanan & hidangan
Store leftover paneer masala in an airtight container in the refrigerator for up to 2 days. Roti gandum can be wrapped in a cloth and kept at room temperature for 8 hours or refrigerated for 1 day. Reheat roti on a dry pan before serving.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 230.0 kcal |
