Healthy High Protein, High Fiber Parantha; Fitmeal@15 Episode 20

In Northern India, paranthas are one of the most popular dishes. Mornings and lunches with loaded parantha and desi ghee were always my favorites, and I’m sure they were for most of you as well. This Parantha, on the other hand, is not only appealing and delicious but also nutrient-dense. It’s jam-packed with the nutrients of nuts, seeds, and veggies, making it a balanced meal that you can enjoy in the mornings or at lunch.
It’s incredibly simple to create, requiring very little effort, time, and widely available ingredients.

Health Benefits

  • Helps in lowering bad cholesterol levels.
  • Helps in bone building.
  • Helps in lowering blood pressure.
  • It May help in controlling blood sugar.
  • Aids in weight loss and management.
  • Improves the appetite.
  • Helps in detoxification and purification.

Ingredients

Flax seeds1 tbsp.
Soaked almonds10
PeanutsHandful
Whole wheat flour1.5 cups
Besan1/2 cup
Carrot1
Raddish 1/2
Bathua/Spinach/Methi1 cup
Ajwain1/4 tsp.
Turmeric1/8 tsp.
Black pepperTo taste.
Green chillies (Optional)As per taste.
Desi ghee/oilAs required.
Water As required.

Directions

  • In a mixer grinder, add soaked almonds, flax seeds, and peanuts.
  • Grind to make a smooth paste and add little water as required.
  • In a medium-size bowl, combine whole wheat flour, besan, and spices.
  • Add grated carrot, radish, and chopped bathua leaves.
  • Transfer nuts and seeds paste into the bowl.
  • Mix everything with the help of a spoon.
  • Prepare a dough with the help of your hands without adding water.
  • Make a hard dough of the mixture as the moisture from the veggies will make it soft after resting.
  • Rest the dough for 10 minutes.
  • Take a handful of dough, dust-dry flour, and roll it into a chapati with the help of a rolling pin.
  • On an iron tawa, cook the parantha from both sides, apply oil or desi ghee.
  • Repeat the process with the rest of the dough.
  • Serve warm with some white homemade Makhan, homemade pickle/chutney/dip.

Nutritional Information

  • Almonds are rich in protein, fiber, vitamin E, calcium, copper, magnesium, and riboflavin.
  • Flax seeds are rich in fiber, antioxidants, and healthy fats including omega-3 fatty acids.
  • Peanuts are rich in protein, fat, vitamins, and minerals including magnesium, folate, Vitamin E, copper, and fiber
  • Besan is a rich source of copper, magnesium, manganese, iron, phosphorus, thiamine, and folate.
  • Carrots are a good source of several vitamins and minerals, especially biotin, potassium, and vitamins A, K1, and B6.
  • Radishes are rich in antioxidants and minerals like calcium and potassium.
  • Bathua is enriched with the goodness of calcium, potassium, magnesium, and vitamins A, C, and B6.

Nutritional Calculations

CaloriesCarbohydratesProteinFats
624 Kcal68 gm27.7 gm29.6 gm

Serves= 6-8

Calories= 89 Kcal/serve


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