Mix Veg Paratha | Healthy Vegetable Paratha

Name: Mix Veg Paratha | Healthy Vegetable Paratha
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 15
Ingredients: 2½ cup whole wheat flour; 1 cup/100 grams cauliflower (– chopped); 2 medium-sized/100 grams carrot; 1 medium-sized/100 grams potatoes; 20–22 medium to large leaves/100 grams or ¾ cup tightly packed spinach (– finely chopped); 8–10 french beans (– chopped); ¼ cup green peas (– heaped, fresh or frozen); 1 or 2 green chilies (– finely chopped); ½ tsp or ½ inch ginger (– finely chopped); 1 tsp coriander powder ((ground coriander)); 1 tsp jeera powder ((ground cumin)); ½ tsp red chili powder (or cayenne pepper); ¼ tsp turmeric powder ((ground turmeric)); ¼–½ tsp garam masala; 1 pinch asafoetida ((hing), optional); 1.5 tsp salt (or as required); 1 tbsp oil (or ghee ); 1–2 tablespoos water (– for kneading, only add if needed); oil (or ghee for roasting parathas, as required)

By Dassana Amit · VegrecipesofindiaPublic

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Mix Veg Paratha is a soft whole wheat vegetable paratha made with cooked mixed vegetables, spinach, herbs, and spices. The vegetables are mixed directly into the dough, making the parathas soft and flavorful. Enjoy this vegetable paratha for breakfast, lunch, or pack it in a lunch box.

Prep: 20 min
Cook: 25 min
Total: 45 min
Servings: 15

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Recipe source

This recipe was taken from Mix Veg Paratha | Healthy Vegetable Paratha · by Dassana Amit. If you enjoy it, please consider supporting the creator at the source.

Ingredients

For 15 people

Cooking for

2.5 cupwhole wheat flour
1cup/100 grams cauliflower (– chopped)
2medium-sized/100 grams carrot
1medium-sized/100 grams potatoes
20–22medium to large leaves/100 grams or ¾ cup tightly packed spinach (– finely chopped)
8–10french beans (– chopped)
0.25 cupgreen peas (– heaped, fresh or frozen)
1or 2 green chilies (– finely chopped)
0.5 tspor ½ inch ginger (– finely chopped)
1 tspcoriander powder ((ground coriander))
1 tspjeera powder ((ground cumin))
0.5 tspred chili powder (or cayenne pepper)
0.25 tspturmeric powder ((ground turmeric))
0.25–0.5 tspgaram masala
1 pinchasafoetida ((hing), optional)
1.5 tspsalt (or as required)
1 tbspoil (or ghee )
1–2tablespoos water (– for kneading, only add if needed)
—oil (or ghee for roasting parathas, as required)

Steps

1
Rinse, peel and chop the veggies.
2
Then steam or boil the veggies in a pressure cooker or steamer till they are thoroughly cooked.
3
If you are mixing the raw vegetables with water while cooking, then do not discard the water.
4
Some of this water can be added to the dough while kneading. Also you can add this water to make soups or dals.
5
Drain the cooked veggies really well. You do not want any extra water or moisture seeping into the dough.
6
When the veggies cool down, then mash with a potato masher. Mash very well.
7
Add finely chopped spinach. If you do not have spinach, then you can add other green like amaranth leaves or fenugreek leaves (methi).
8
Add chopped coriander leaves, green chilies and ginger.
9
Add cumin powder, coriander powder, red chili powder, garam masala powder, asafoetida and salt as required.
10
Mix the spices and salt very well with the mashed veggie mixture.
11
Add whole wheat flour (atta). Make a well and add oil or ghee.
12
Bring everything together and start to knead.
13
No need to add water while kneading. Add water only if its a must. Otherwise the dough becomes sticky.
14
In case if the dough becomes sticky then add some more whole wheat flour.
15
Knead to a smooth and soft dough.
16
Pinch medium sized ball from the dough. Then on a rolling board, flatten the dough ball and place it. Dust it with some flour all over it.
17
Gently roll to a size of a chapati or roti. Add more flour if required while rolling.
18
Place the rolled vegetable paratha on a hot tava. Keep the flame to medium to medium high heat.
19
When the base is one-fourth cooked, flip with the help of a spatula or tongs. Spread some oil or ghee as required on this side.
20
Flip again when the second side is half cooked. Apply oil or ghee on this side now.
21
Flip again a couple of times to get the parathas browned and cooked well.
22
Take care that the edges of the paratha are cooked well. You can also press the paratha edges with a spatula or spoon, so that they are fried well. Since some times, the paratha edges are not cooked well.
23
Make all mix vegetable parathas this way. While cooking the second paratha you can wipe the tawa with a paper towel if it has burnt or browned wheat flour particles.
24
Serve mix veg paratha with curd or pickle or topped with butter.

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Per portion

Calories: ~82.7 kcal
Protein: ~3.2 g
Fat: ~1.3 g
Carbs: ~17 g
Fiber: ~1.3 g
Sodium: ~240.6 mg

9 ingredients still need USDA food links. french beans (– chopped), green peas (– heaped, fresh or frozen), red chili powder (or cayenne pepper), turmeric powder ((ground turmeric)), oil (or ghee for roasting parathas, as required) are linked but not in weighable units yet. Any figures below include only weighable linked amounts. Shown for one portion of a 15-portion recipe.

Approximate — includes amount ranges.

Nutrition needs links

Some ingredients don't have a linked USDA food yet. Link them below for nutrition. Links are saved for you; owners update the recipe (and allergens) for everyone.

Milk
Eggs
Meat
Wheat

Partial · 10/19 ingredients linked