Parathas, be they plain or stuffed are very nutritious and makes for a delicious treat. So here comes a healthy and a wholesome weekend breakfast menu of stuffed soybean parathas. Relish them with any side dish, pickle, yoghurt or butter.
They can also be had for lunch, dinner, snack, brunch or as a lunch box meal too. In fact you can enjoy them anytime of the day. So check out the step by step pictorial recipe to prepare it.
Stuffing-
- 1 cup soya nuggets
- 1 tbsp. oil
- 1 tsp. cumin seeds
- 1/2 tsp. carom seeds (ajwain)
- 1 tsp. garlic, grated
- 1-2 green chilies, chopped
- 1/4 tsp. turmeric powder
- 1/2 tsp. cumin powder
- 1/2 tsp. coriander powder
- 1/2 tsp. garam masala powder
- 1/4 tsp. asafoetida
- salt to taste
- 1 tsp. sesame seeds
- 1 tsp. lime juice
- 1-2 tbsp. coriander leaves, chopped
- 1-2 tbsp. fried onions
Dough
- 1 & 1/2 cups whole wheat flour
- pinch of salt
- 1 tbsp. oil
Soak the soya nuggets in lukewarm water for 15-20 minutes. Squeeze out the water and blend till smooth.
Heat oil in a pan and temper with cumin seeds and carom seeds. Saute for a few seconds. Then add the garlic and green chilies. Fry till the garlic changes colour.
Add all the dry spices and mix well. Immediately add the ground soya and sesame seeds. Saute for 1-2 minutes on a medium flame.
When done, add the lime juice and give it a stir. Keep aside to cool down. Add the fried onions and coriander leaves and mix. Now the stuffing is ready.
In a bowl, mix together the whole wheat flour, salt and oil. Add required quantity of water and knead into a stiff dough. Keep aside for 25-30 minutes.
Divide the dough into equal portions and roll out each portion into a small circle just like a poori, by dusting some flour.
Spoon 2 tbsp. of the filling in the centre and bring all edges together to secure firmly. Stuff the remaining dough with the prepared filling.
Now roll out each filled up dough into a large circle / chapati by dusting some flour. Heat a tawa / griddle and fry the rolled out stuffed parathas one at a time by drizzling some oil over and around the edges.
Fry them till they are light golden in colour on both sides. Serve them hot with any side dish, pickle, yoghurt or butter.
Soak soya chunks in lukewarm water for 15-20 minutes.
Squeeze the water & blend till smooth.
Heat oil & temper with cumin seeds & carom seeds. Sauté few seconds.
Add garlic & green chilies. Fry till garlic changes colour.
Add all dry spices & mix well.
Add ground soya & sesame seeds. Sauté for 1-2 min. on a medium flame.
Keep aside to cool down.
Add fried onions & coriander leaves & mix. The stuffing is ready.
Spoon 2 tbsp. of the filling in the Centre.
Bring all edges together to secure firmly.
Flatten it a bit with your fingers.
Roll out each filled up dough into a large circle / chapatti by dusting
some flour.
Heat a tawa & fry the parathas by drizzling some oil.
Fry them till they are light golden in colour on both sides.
All the parathas are now fried.
Serve them hot with any side dish, pickle, yoghurt or butter.
Other than using jowar atta (sorghum flour) to make roti / flat bread, it can also be used to make upma for a healthy breakfast. As this essential grain is full of dietary fibre, protein, is gluten free and cholesterol free among other benefits, it is good to include in our diet. You can go ahead and add any of your favourite veggies in it to make it more nutritious. This upma can also be cut into slices, once it has cooled down and served as evening snacks.
- 1/3 cup jowar atta (Millet flour)
- 2 tbsp. oil
- 1/2 tsp. mustard seeds
- 1 sprig curry leaves
- 1 tsp. urad dal
- 1-2 green chilies, slit
- 1 onion, chopped
- 1 tsp. ginger, chopped
- salt to taste
- 1/2 tsp. turmeric powder
- 1/2 tsp. red chili powder
- 1 tsp. sambar powder
- 1-2 tbsp. coriander leaves
Dry roast the flour till you start getting a nice aroma. Keep it aside. Heat oil in a pan and temper with mustard seeds and allow it to splutter.
Add the curry leaves, green chillies and urad dal. Saute for a few seconds. Add the onion and ginger and fry till light brown.
Now add the roasted jowar flour, salt, turmeric powder, red chili powder and sambar powder. Mix well and add water.
Simmer on a medium flame by stirring it continuously till it thickens. Transfer to a plate and serve, garnish with coriander leaves. Cut into slices when it cools down and serve as snacks.
Ragi Roti made out of ragi flour (Finger Millet) is not much appealing to the eyes but is a powerhouse of nutrients. It contains high fibre, is low in carb and is gluten free. Hence it is a very healthy option for diabetic people.
Besides roti, they are also made into dosa (pancake) or idlis (steamed cakes). In fact they form a staple breakfast in various parts of Karnataka and is considered a poor man's diet especially in the rural areas. They can also be had for lunch or for a light dinner too.
- 2 cups ragi flour
- 1 onion, chopped
- 1" ginger, grated
- 2 fresh chilies, chopped
- 2 tbsp. coriander leaves, chopped
- salt to taste
- 1 tbsp. oil for kneading
- oil to shallow fry
In a bowl, mix together all the ingredients (except oil to shallow fry) and knead into a dough using water.
Smear some oil over the prepared dough and knead again for a few seconds. Cover and keep aside for 30 minutes.
Divide into 4 portions. Take each portion of the dough on a greased non-stick tawa (griddle) and give it a round shape with the help of your fingers.
Grease your fingers or keep dipping your hands in a bowl of water while you are making the roti.
Place the tawa on a low flame and drizzle some oil over and around the edges. Cover and cook for 3-4 minutes till one side is done.
Flip it over again gently and cook the other side too. Take it out onto a serving plate. Cool the tawa before making similar rotis out of the remaining dough.
You can also prepare in another tawa to save time. Serve them hot along with coconut chutney, pickles or any side dish.
Mix all ingredients (except oil to shallow fry) & knead into a dough using water.
Smear some oil over the dough & knead again for few seconds. Cover &
keep aside for 30 minutes.
Divide into 4 portions. Take each portion of the dough on a greased non-stick
tawa (griddle) & give it a round shape with help of your fingers.
Grease your fingers or keep dipping your hands in a bowl of water while you
are making the roti.
Place pan on a low flame & drizzle some oil over & around edges. Cover
& cook for 3-4 minutes till one side is done.
Flip it over again gently & cook other side too. Take it out onto a
serving plate. Cool the tawa before making similar rotis.
You can also prepare in another tawa to save time. Serve them hot along
with coconut chutney, pickles or any side dish.
