The Egg Frankie Roll is a popular street food that hails from the bustling streets of Mumbai, India. Often referred to as the "Mumbai Frankie," this delicious wrap is filled with spiced vegetables, paneer, and sometimes chicken or lamb, all encased in a thin, egg-coated wrap. Originally created as a convenient, on-the-go meal, it quickly gained fame across India and beyond. Today, the Egg Frankie Roll remains a favorite snack, offering a burst of flavors in every bite.
The origins of the Frankie date back to Mumbai in the 1960s, when the idea of a portable, flavorful meal caught on with busy office-goers and students. Inspired by the Lebanese wrap, the Mumbai Frankie was adapted to suit Indian palates by incorporating local spices and ingredients like paneer, chicken tikka, and spiced vegetables. The addition of a thin layer of beaten egg made it even more indulgent, contributing to its widespread popularity. Over time, Frankie rolls have evolved to include various fillings, becoming a quintessential part of India's vibrant street food culture.
Ingredients:
- For the Wrap:
1. 4 eggs
2. 1/2 cup all-purpose flour
3. Salt to taste
4. 2 tablespoons oil
- For the Filling:
1. 1 onion, finely chopped
2. 1 capsicum (bell pepper), finely chopped
3. 1 carrot, grated
4. 1 cup paneer (cottage cheese), crumbled
5. 1 tablespoon ginger-garlic paste
6. 1 tablespoon red chili powder
7. 1 tablespoon coriander powder
8. 1/2 teaspoon turmeric powder
9. Salt to taste
- For Assembly:
1. 4 Frankie rolls or any other flatbread wraps
2. Tomato ketchup or green chutney for serving
Method:
1. Prepare the Egg Wrap:
In a mixing bowl, whisk together eggs, flour, and a pinch of salt to make a smooth, thin batter.
2. Cook the Egg Wraps:
Heat a non-stick griddle or tawa over medium heat. Grease with oil and pour a ladle of the egg batter, spreading it into a thin layer. Cook until lightly browned on both sides. Remove and set aside. Repeat for the remaining batter.
3. Make the Filling:
In a separate pan, heat a tablespoon of oil. Sauté the chopped onion, capsicum, and grated carrot until soft. Add crumbled paneer, ginger-garlic paste, red chili powder, coriander powder, turmeric, and salt. Cook for 3-4 minutes, ensuring the spices coat the vegetables and paneer evenly.
4. Assemble the Frankie:
Place the egg wrap on a flat surface, spoon the filling onto it, and drizzle with tomato ketchup or green chutney. Roll it up tightly and wrap in tissue paper or foil.
5. Serve:
Repeat the process for the remaining wraps and enjoy your Mumbai-style Egg Frankie Roll with your choice of condiments.
Notes:
- For a non-vegetarian option, you can replace paneer with cooked chicken or lamb pieces.
- Add chopped green chilies or garam masala to the filling if you prefer a spicier Frankie.
Nutrition Value:
1. 4 eggs
- calories: 294
- carbohydrates: 1.54 g
- protein: 25.16 g
- fat: 19.88 g
- sodium: 280 mg
- cholesterol: 846 mg
- vitamins and minerals: eggs provide vitamin B2, vitamin B12, vitamin D, selenium, and iodine
- nutritional benefits: eggs are a complete source of protein, rich in essential amino acids. They also support brain health and eye function due to choline and lutein
2. 1/2 cup all-purpose flour
- calories: 228
- carbohydrates: 47.7 g
- protein: 6.45 g
- fat: 0.6 g
- sodium: 1.25 mg
- vitamins and minerals: contains thiamin, folate, and small amounts of iron and selenium
- nutritional benefits: flour adds carbohydrates, providing energy. It contains some vitamins and minerals that support metabolism and immune function
3. Salt to taste
- sodium: variable
- nutritional benefits: sodium is necessary for fluid balance and proper muscle and nerve function. However, excessive intake should be avoided
4. 2 tablespoons oil
- calories: 240
- fat: 27 g
- nutritional benefits: oil (depending on type) provides healthy fats such as monounsaturated and polyunsaturated fats, which are essential for heart health. Some oils, like olive oil, contain antioxidants like vitamin E
5. 1 onion, finely chopped
- calories: 46
- carbohydrates: 10.3 g
- protein: 1.01 g
- sodium: 4.4 mg
- vitamins and minerals: high in vitamin C, vitamin B6, and potassium
- nutritional benefits: onions contain antioxidants and compounds that support heart health, reduce inflammation, and improve digestive health
6. 1 capsicum (bell pepper), finely chopped
- calories: 31
- carbohydrates: 7.2 g
- protein: 1.2 g
- fiber: 2.5 g
- vitamins and minerals: high in vitamins A and C, with small amounts of potassium and folate
- nutritional benefits: bell peppers are loaded with antioxidants, particularly vitamin C, which supports immune function and skin health. The high vitamin A content promotes good vision
7. 1 carrot, grated
- calories: 25
- carbohydrates: 6 g
- protein: 0.5 g
- sodium: 42 mg
- vitamins and minerals: rich in beta-carotene (vitamin A), vitamin K, and potassium
- nutritional benefits: carrots promote eye health due to beta-carotene and support the immune system. Their fiber content aids digestion
8. 1 cup paneer (cottage cheese), crumbled
- calories: 265
- carbohydrates: 3 g
- protein: 18 g
- fat: 21 g
- vitamins and minerals: high in calcium and phosphorus
- nutritional benefits: paneer provides a high-quality protein source and is rich in calcium, which supports bone health. It also contains healthy fats for energy
9. 1 tablespoon ginger-garlic paste
- calories: 15
- carbohydrates: 3 g
- protein: 0.3 g
- vitamins and minerals: small amounts of vitamin C, manganese
- nutritional benefits: ginger and garlic have anti-inflammatory properties and antioxidants. They support digestion, boost immunity, and may help lower cholesterol levels
10. 1 tablespoon red chili powder
- calories: 16
- carbohydrates: 3.6 g
- protein: 0.8 g
- vitamins and minerals: rich in vitamin A and small amounts of vitamin C and E
- nutritional benefits: chili powder contains capsaicin, known for its metabolism-boosting properties and ability to relieve pain
11. 1 tablespoon coriander powder
- calories: 15
- carbohydrates: 2.7 g
- protein: 0.6 g
- vitamins and minerals: contains vitamin C, calcium, iron
- nutritional benefits: coriander is known for its anti-inflammatory effects and helps in improving digestion. It may also lower blood sugar levels
12. 1/2 teaspoon turmeric powder
- calories: 8
- carbohydrates: 1.6 g
- protein: 0.2 g
- vitamins and minerals: contains curcumin, an active antioxidant
- nutritional benefits: turmeric has potent anti-inflammatory and antioxidant properties. It supports joint health and may improve brain function
13. Salt to taste
- sodium: variable
- nutritional benefits: same as mentioned above – regulates fluid balance and supports nerve function
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