Heart-Healthy Aloo Pyaz Paratha
Elevate your breakfast or lunch game with this *Heart-Healthy Aloo Pyaz Paratha*, a guilt-free twist on the beloved Indian classic! Packed with the goodness of whole wheat flour, olive oil, and a flavorful filling of spiced mashed potatoes, onions, and zesty green chilies, this recipe is designed with your heart in mind. Infused with aromatic spices like turmeric, cumin, and coriander, and brightened with a splash of lemon juice, every bite bursts with wholesome flavors. Unlike traditional versions, these parathas are pan-cooked with a light olive oil spray, making them a lighter yet satisfying option. Perfectly paired with low-fat yogurt or a tangy green chutney, this minimally indulgent meal is high in fiber and brimming with nourishment. With a 20-minute prep time and just 25 minutes to cook, it's an easy, healthy choice for the whole family.
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Recipe Information
Ingredients
- 2 cups Whole Wheat Flour
- 0.75 cups Water
- 1.25 teaspoons Salt
- 2 tablespoons Olive Oil
- 2 medium Potatoes, boiled and mashed
- 1 medium Onion, finely chopped
- 1 small Green Chili, finely chopped
- 0.25 teaspoon Turmeric Powder
- 0.5 teaspoon Cumin Powder
- 0.5 teaspoon Coriander Powder
- 0.25 teaspoon Red Chili Powder
- 2 tablespoons Fresh Coriander Leaves, finely chopped
- 0.25 teaspoon Black Pepper
- 1 tablespoon Lemon Juice
- for cooking Olive Oil Spray
Instructions
1. In a mixing bowl, add the whole wheat flour and 0.5 teaspoon of salt. Gradually add water and knead to form a soft dough. Drizzle 1 tablespoon of olive oil and knead for 2 more minutes. Cover and let it rest for 15 minutes.
2. In another bowl, mix mashed potatoes, chopped onions, green chili, turmeric powder, cumin powder, coriander powder, red chili powder, remaining salt, black pepper, and lemon juice. Stir in the fresh coriander leaves.
3. Divide the dough into 8 equal portions and roll each portion into a ball. Flatten each ball slightly to form a small disc.
4. Take one dough ball and flatten it into a 6-inch circle on a floured surface. Place 2 tablespoons of the potato-onion mixture in the center. Gather the edges to enclose the filling, pinch and seal the edges, and gently flatten again.
5. Roll the filled dough carefully into a flat circle about 7-8 inches in diameter, dusting with flour if needed.
6. Heat a non-stick skillet over medium heat. Place the rolled paratha on the skillet and cook for 2 minutes or until brown spots appear.
7. Flip the paratha, lightly spray with olive oil, and cook for another 2 minutes. Repeat for the other side.
8. Continue the process for all parathas. Serve hot with low-fat yogurt or green chutney.
Nutrition Facts
Calories |
1282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.6 g | 43% | |
| Saturated Fat | 5.3 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2998 mg | 130% | |
| Total Carbohydrate | 223.4 g | 81% | |
| Dietary Fiber | 35.3 g | 126% | |
| Total Sugars | 8.4 g | ||
| Protein | 37.5 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 166 mg | 13% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1885 mg | 40% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
