A healthy broccoli paratha recipe for lunch
Broccoli Paratha is a nutritious lunch recipe. It is a powerhouse of nutrients because it is rich in vitamins and minerals. The regular Gobi or Aloo Paratha can be boring; you may try broccoli paratha for a change. The stuffing of minced broccoli with a touch of garlic and ginger is an absolute bliss. You can mix add more vegetables to the stuffing like mashed potatoes, carrots and beetroot.
Cooking Time: 30 mins
Calorie Count: 492 Kcal per paratha
Bring the water to boil and add chopped broccoli florets along with salt in the pan.
Add the blanched broccoli florets in grinder. Grind coarsely.
Heat oil in a pan, add chopped green chilli, then add the grinded broccoli. Sauté on low flame.
Add turmeric powder, red chili powder, amchur powder or lemon juice, garam masala, gram flour and salt. Mix well and cook on low flame for 2 minutes. Let it cool and set aside.
Combine all the dough ingredients and make a little firm dough using required water. Further knead well to make it smooth and soft. You can add 2 tbsp yogurt(curd) to knead soft dough.
Keep it covered for 10-15 minutes.
Divide the dough into 7-8 equal portion into round shaped balls.
For broccoli Paratha
Take one ball of dough, dust the flour and roll into circle for approx. 3-4 diameter using the rolling pin.
Place 2 spoons of stuffing in the center. Lift the edged and bind them together. Seal them properly to enclose the stuffing and dust in wheat flour. Roll out little thick parathas from them.
Heat a non-stick griddle and cook each paratha on a medium flame, using little oil, till it turns golden brown spots all over.
Serve hot with green chutney, pickle, curd, tomato ketchup.
Paratha with a twist: The paratha is made with the goodness of broccoli, wheat flour, onion, all purpose flour and a mélange of spices, this paratha is an apt lunch recipe. This low fat recipe is a treat for all the weight watchers and their taste buds. It is both healthy and tasty.
Benefits of Broccoli Paratha:
Broccoli is an edible green plant in the cabbage family whose large flowering head is eaten as a vegetable.
It is an excellent source of vitamin K, vitamin C, chromium and folate. Broccoli is a very good source of dietary fiber, pantothenic acid, vitamin B6, vitamin E, manganese, phosphorus, choline, vitamin B1, vitamin A (in the form of carotenoids), potassium and copper.
Broccoli is also a good source of vitamin B1, magnesium, omega-3 fatty acids, protein, zinc, calcium, iron, niacin and selenium.
Folate in broccoli found to lower risk of breast cancer in women. Protecting effects of folate is also reported in colon, stomach, pancreatic and cervical cancer.
Broccoli reduces the risk of many life style related disease like obesity, diabetes, hypertension and overall mortality.
It has natural fiber and can prevent constipation and maintain a healthy digestion tract. Whole wheat is also good for diabetics as they are low in GI food.