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Tuesday, October 27, 2020

Try these 8 delicious and healthy Paratha tiffin recipes

World Food Day 2018: Parathas are easy to make, yummy and a filling meal for children.

Updated: October 26, 2018 12:37:42 pm
parathas recipes, tiffin recipes Kids love parathas! (Source: Dreamstime)

Zucchini Peanut Paratha, power-packed Popeye Paratha…and more to try out for your child’s next tiffin!

By Kejal Sheth

(Makes 2 parathas)

Popeye paratha

Ingredients

Wheat flour 30 gm | Oats flour 30 gm | Spinach (chopped) 25 gm | Golden corn 25 gm | Cheese 1 tbsp | Coriander leaves (chopped), 1 spoon | Oil 2 tsp | Spices, as per taste | Salt, as per taste

Method:

Make a dough using equal proportions of wheat and oat flour. You may even bind the flour using spinach puree, giving it a nice green colour and added nutritional benefit.

Keep it aside and let it rest for 10 minutes.

In the meanwhile, sauté chopped spinach, corn and let it cool. Add the cheese, coriander leaves, salt, spices and mix well.

To proceed, cook each roti on a tawa (griddle) very lightly for a few seconds.

Put a portion of the stuffing in each paratha and fold into a semi-circle. Arrange on a greased baking tray.

Brush the parathas lightly with ghee/oil and bake in a hot oven at 200 degree C (400 degree F) until light pink in colour (about 5 minutes). Alternatively, cook on a tawa (griddle) on both sides and brush lightly with ghee/oil. Serve hot.

tiffin recipes Power-packed spinach (Source: Dreamstime)

Paratha Exotica

Ingredients

Wheat flour 45 gm | Jowar flour 15 gm | Crumbled tofu 40 gm | Green bell pepper 20 gm | Cumin powder 1 tsp | Mint leaves 1 tbsp | Salt as per taste | Oil/ ghee 2 tsp

Method:

In a large bowl, add the flour with some water and knead to make soft, pliable dough. Knead dough for a couple of minutes until the dough is smooth and elastic. Divide into two portions and let it rest.

While the dough is resting, prepare the filling for the tofu parathas.

In a large bowl, add in the tofu. Next, add in the chopped capsicum, lots of chopped mint leaves; the more you add, the more flavour you get. Then, add in the finely chopped green chillies, a teaspoon of cumin powder, and finally some salt. Combine all the ingredients well.

Take the dough portion, dust it with flour and roll into a circle. Now place a portion of the filling onto the circle.

Press and fold the edges so that the filling does not come out while cooking the tofu paratha. Give it a gentle roll with the pin to even it out.

Allow it to cook on preheated tawa for about 30 to 45 seconds and flip over. At this stage, add a teaspoon of ghee or oil and spread it around on both the sides and let it roast until golden brown.

Serve hot.

Pizza Paratha

Ingredients

Wheat flour 45 gm | Jowar flour 15 gm | Tomato (chopped) 50 gm | Bell peppers (chopped) 25 gm | Yellow Corn 15 gm | Oregano 1 tsp | Salt as per taste | Oil/ghee 3 tsp

Method:

In a large bowl, add the flour with some water and knead to make soft, pliable dough. Knead dough for a couple of minutes until the dough is smooth and elastic. Divide into two portions and let it rest.

While the dough is resting, prepare the filling for the pizza parathas.

In a pan, take some oil and add in the tomatoes followed by bell peppers. Mash them a little with the back of the spoon and add the boiled corn. Let it all cook well and season with oregano and salt as per taste.

Take dough portion, dust it with flour and roll into a circle. Now place a portion of the filling onto the circle.

Press and fold the edges so that the filling does not come out while cooking the paratha and give it a gentle roll with the pin to even it out.

Allow it to cook on a preheated tawa for about 30 to 45 seconds and flip over. At this stage, add a teaspoon of ghee or oil and spread it around on both the sides and let it roast until golden brown.

Serve hot.

Broccoli and Soya Paratha

tiffin recipes healthy broccoli (Source: Dreamstime)

Ingredients

Wheat flour 30 gm | Soya flour 30 gm | Broccoli (minced) 30 gm | Potato (boiled) 20 gm | Garlic- ginger paste 2 tsp | Spices, as per taste | Salt, as per taste | Lemon ½ pc | Oil/ ghee 2 tsp

Method:

In a large bowl, add the flour with some water and knead to make soft, pliable dough. Knead dough for a couple of minutes until the dough is smooth and elastic. Divide into two portions and let it rest.

While the dough is resting, prepare the filling for the broccoli parathas.

Cover and blanch broccoli for a minute and then, using a mixer, mince the broccoli or finely chop it.

Now in a mixing bowl, add the boiled potato with the minced broccoli and spices. Mix everything well. Add the salt as per taste and squeeze half a lemon.

Take the dough portion, dust it with flour and roll into a circle. Now place a portion of the filling onto the circle.

Press and fold the edges so that the filling does not come out while cooking the paratha and give it a gentle roll with the pin to even it out.

Allow it to cook on preheated tawa for about 30 to 45 seconds and flip over. At this stage, add a teaspoon of ghee or oil and spread it around on both the sides and let it roast until golden brown.

Serve hot.

Leftover Dal Paratha

Ingredients

Wheat flour 30 gm | Besan flour 30 gm | Leftover dal ½ cup | Curd 1 tbsp | Methi leaves (chopped) 2 tbsp | Turmeric 1 tsp | Salt as per taste | Oil/ ghee 2 tsp

Method:

In a large bowl, combine all the ingredients and knead into a soft pliable dough until smooth. Divide it into two portions and let it rest for 10 minutes.

Take the dough portion, dust it with flour and roll into a circle.

Allow it to cook on preheated tawa for about 30 to 45 seconds and flip over. At this stage, add a teaspoon of ghee or oil and spread it around on both the sides and let it roast until golden brown.

Serve hot.

Paradise Paratha

tiffin recipes Colourful beetroot (Source: Dreamstime)

Ingredients

Wheat flour 45 gm | Soya flour 15 gm | Beetroot 25 gm | Coconut 15 gm | Sesame seeds 1 tsp | Coriander leaves 2 tsp | Salt as per taste | Spices as per taste | Ghee/oil 2 tsp

Method:

In a large bowl, add the flour with some water and knead to make soft, pliable dough. Knead dough for a couple of minutes until the dough is smooth and elastic. Divide into two portions and let it rest.

In a mixing bowl, put in some shredded beetroot and coconut along with sesame seeds, salt and spices. Mix well and keep it aside. (You may even add some cheese to it.)

Take dough portion, dust it with flour and roll into a circle. Now place a portion of the filling onto the circle.

Press and fold the edges so that the filling does not come out while cooking the paratha and give it a gentle roll with the pin to even it out.

Allow it to cook on preheated tawa for about 30 to 45 seconds and flip over. At this stage add a teaspoon of ghee or oil and spread it around on both the sides and let it roast until golden brown.

Serve hot.

Nutri Puranpoli

Ingredients

Wheat flour 60 gm | Sweet potato (boiled) 25 gm | Chana dal (soaked) 15 gm | Jaggery 15 gm | Ghee 2 tsp | Turmeric 1 tsp

Method:

In a large bowl, add the flour with some water and knead to make soft, pliable dough. Knead dough for a couple of minutes until the dough is smooth and elastic. Divide into two portions and let it rest.

Cook the sweet potato and dal in a steamer or cooker for 1 or 2 whistles or in an open pan till it becomes soft. Once cooked, peel the skin of the sweet potato and mash it well.

Add the jaggery and salt. Mix well. Divide into equal portions.

Take dough portion, dust it with flour and roll into a circle. Now place a portion of the filling onto the circle.

Press and fold the edges so that the filling does not come out while cooking the paratha and give it a gentle roll with the pin to even it out.

Allow it to cook on preheated tawa for about 30 to 45 seconds and flip over. At this stage, add a teaspoon of ghee or oil and spread it around on both the sides and let it roast until golden brown.

Serve hot.

Zucchini Peanut Paratha

tiffin recipes Fresh zucchini (Source: Dreamstime)

Ingredients

Wheat flour 45 gm | Oat flour 15 gm | Zucchini (grated) 30 gm | Peanuts (powdered) 1 tbsp to the wheat flour | Flaxseed powder ½ tbsp | Amchur 1 tsp | Salt as per taste | Ghee / oil 2 tsp

Method:

To prepare Zucchini Paratha, squeeze out the water from grated zucchini and reserve the water to knead the dough later.

To the flour, add amchur, turmeric, powdered peanuts and flaxseed as well as salt. Mix all the ingredients well and now add in the grated zucchini.

Knead into a soft pliable dough until smooth. Divide it into two portions and let it rest for 10 minutes.

Add additional water only if required.

Roll the ball of dough into a circular shape and add the rolled paratha with some ghee and cook it on both the sides for about two minutes.

(The writer is a nutritionist, weight management expert and founder of Nutrivity.in)

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