you are what you eat
Paratha is an Indian flatbread and a paratha can be stuffed with any filling. It can be vegetarian (potato or mung beans) or meat (chicken or beef). What ever you fancy in your paratha, here is a guide to making it low fat and low GI. This recipe is simple, easy to make and cuts out all the preservatives found in the shop bought version. Have a go and let me know how it came out!
This recipe makes 8 saucer sized parathas. They freeze well and are delicious served with an aamli chutney or a yoghurt dip.
For this recipe there are a few steps:
1) Potato Filling
2) Paratha dough
3) Cook and Enjoy
For the filling you will need:
3 large potaotoes, peeled, and chopped into cubes or sliced into rounds
handful curry leaves
2 tsp black mustard seeds
4 T lemon juice
4 tsp cumin seeds
6 tsp coriander powder
3 T oat bran
1 t arad
pinch of salt
2 green chillies, sliced lengthways, seeds removed and skin finely chopped
1 level tsp garam masaala
Handful of coriander leaves
4 T chopped chives
1/2 a purple onion, finely chopped
Method for cooking the potato stuffing:
– Rinse the potatoes and place in a pan with a lid. Through in all the spices besides the onion. The onion and herbs will only be used once the potatoes are cooked.
– Set the pot on medium heat and let the potatoes cook until soft enough to mash with the back of the spoon. Keep stirring the potatoes as they cook. You might need to add water as the cooking process goes. Since there is no oil in this recipe, do not let the potatoes stick to the bottom of the pan. You can mash the potato till smooth or you can leave it slightly chunky. I prefer mine chunky as I feel it goes really well with the crunch of the onion.
– Once cooked, stir in the chopped onion, herbs and oat bran. Set aside to cool.
– Make 16- 20 small potato balls, depending on how many paratha’s you have.
For the paratha you will need:
2 cups unbleached whole wheat bread flour (I bought a bag from Eureka mills)
enough boiling water to make a soft dough
– In a food processor add the flour. Using the dough hook start the machine and slowly pour the water until a soft dough is formed. Set aside to cool.
– Divide the dough into little balls which you can then roll into a small paratha. You will get 16- 20 small parathas. Depending on how big you want them.
To fill the Paratha:
Lay a paratha on your counter top. Place a potato ball in the middle and bring all the sides in to close. Pinch the Paratha dough together. Just before cooking, roll the ‘potato filled ball’ out into a thickish paratha. Do not let the paratha get too thin.
Cook on a skillet which has been warmed on medium heat. Serve with your favourite chutney.
Nutrition tip: I make a small batch of aloo paratha at the beginning of Ramadan. I cook a few on the day and leave the rest to use during the month. Potatoes are a starch, not a vegetable and will contribute to weight gain if too many are eaten. I have cut out the oil and ghee in the recipe and the end result was just as delicious as the full fat version!
To illustrate to you the preparation method, I have this stepwise and incredibly helpful picture from: http://www.padhuskitchen.com/2009/11/simple-steps-to-make-aloo-parathas.html