Paneer Tamatar Paratha
by Tarla Dalal
paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | with 28 amazing images.
paneer tamatar paratha is an interesting variation of the paneer paratha with the zest and tang of tomatoes.
Paneer is a weight-watchers delight. It is high in protein and low in carbs. In tomato paneer paratha we have used low fat paneer to restrict the amount of fat. If you wish you can use regular paneer also. Benefit from the protein as well as calcium paneer lends.
The tomatoes and capsicum used in the stuffing of these healthy paratha are a good source of antioxidants vitamin A, Vitamin C , lycopene and capsaicin. All this together will boost your immunity and also protect and maintain the lining of the heart. They also add glow to your skin and prevent wrinkles.
To make paneer tamatar paratha, knead a semi soft dough of wheat flour, salt and little oil first. Then combine paneer, capsicum, tomatoes, green chillies, coriander and salt and make the stuffing. Divide dough and stuffing into 10 equal portions. Roll a portion of the dough into a 150 mm. (6”) diameter circle using a little wheat flour for rolling. Spread a portion of the stuffing on half of the circle and fold it over to make a semi-circle. Heat a non-stick tava (griddle) and cook the paratha, using ¼ tsp of oil, till golden brown spots appear on both the sides. Repeat steps 3 and 4 to make 9 more parathas. Serve paneer tamatar paratha immediately.
Minimum oil has been used to knead the dough and cook the stuffed tomato paratha, making it a weight-watchers delight. The fiber in it also suitable for diabetics to manage their blood sugar levels.
Tips for paneer tamatar paratha. 1. Use fresh and soft paneer for this recipe. Dry paneer might not bind the veggies well. 2. Make the stuffing just before rolling and cooking, else it might release water and make the stuffing moist. This will further make rolling difficult. 3. Serve it immediately for best flavour and texture.
Enjoy paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | with recipe below.
Paneer Tamatar Paratha recipe - How to make Paneer Tamatar Paratha
Preparation Time: Cooking Time: Total Time:
Makes 10 parathas
For The Chapatis
1 1/2 cups whole wheat flour (gehun ka atta)
salt to taste
1 1/2 tsp oil for kneading and cooking
whole wheat flour (gehun ka atta) for rolling
To Be Mixed Into A Stuffing
1/2 cup crumbled low fat paneer (cottage cheese)
3/4 cup deseeded and chopped tomatoes
1/4 cup chopped yellow capsicum
1 tsp finely chopped green chillies
2 tbsp finely chopped coriander (dhania)
salt to taste
For the chapatis
- For the chapatis
- Combine all the ingredients in a deep bowl and knead into a semi-soft dough using enough water.
- Cover the dough with a lid and keep aside for 15 minutes.
- Knead again using ¼ tsp oil till smooth.
How to proceed
- How to proceed
- To make {span class="bold1"}paneer tamatar paratha{/span}, divide the stuffing into 10 equal portions and keep aside.
- Divide the dough into 10 equal portions.
- Roll a portion of the dough into a 150 mm. (6”) diameter circle using a little wheat flour for rolling. Spread a portion of the stuffing on half of the circle and fold it over to make a semi-circle.
- Heat a non-stick tava (griddle) and cook the paratha, using ¼ tsp of oil, till golden brown spots appear on both the sides.
- Repeat steps 3 and 4 to make 9 more parathas.
- Serve the {span class="bold1"}paneer tamatar paratha{/span} immediately.
Like paneer tamatar paratha
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What is paneer tamatar paratha made off ?
- What is paneer tamatar paratha made off ? Rotis stuffed with 1/2 cup crumbled low fat paneer (cottage cheese), 3/4 cup deseeded and chopped tomatoes, 1/4 cup chopped yellow capsicum, 1 tsp finely chopped green chillies and 2 tbsp finely chopped coriander (dhania).
Making the dough for paneer tamatar paratha
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In a deep glass bowl add 1 1/2 cups whole wheat flour (gehun ka atta). Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Whole wheat flour is rich in Phosphorus which is a major mineral which works closely with calcium to build our bones. Vitamin B9 helps your body to produce and maintain new cells, especially increase red blood cells. See detailed 11 benefits of whole wheat flour and why it's good for you.
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Then add a pinch of salt, but it’s optional. Salt is to add flavour and taste to the roti, as many people don’t like their rotis bland.
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Then add enough water to knead into a semi-soft dough.The quantity of water depends upon the quality of flour.
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This is what the kneaded dough looks like.
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Cover the dough with a lid and keep aside for 15 minutes.
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This is what the dough looks like. It has become a little softer.
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Knead again using ¼ tsp oil till smooth.
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This is the final dough.
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Roll the dough into a rope shape. Makes it easy to break it into equal sizes.
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Divide the dough into 10 equal parts.
Stuffing for paneer tamatar paratha
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To make for stuffing for paneer tamatar paratha | healthy tomato paneer paratha | stuffed tomato paratha | in a deep glass bowl put 1/2 cup crumbled low fat paneer (cottage cheese). Paneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetes. Potassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Great for weight loss and read the interesting article on is paneer good for you? Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat.
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Add 3/4 cup deseeded and chopped tomatoes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.
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Add 1/4 cup chopped yellow capsicum. Rich in vitamin C, capsicum protect and maintain the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum.
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Add 1 tsp finely chopped green chillies. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add 2 tbsp finely chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Add salt to taste.
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Mix well.
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To make paneer tamatar paratha, divide the stuffing into 10 equal portions and keep aside.
Making the paratha
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Dust a rolling board with some flour and place the dough on it.
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Flatten the dough ball with your hands.
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Roll a portion of the dough into a 150 mm. (6”) diameter circle using a little wheat flour for rolling.
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Spread a portion of the stuffing on half of the circle.
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Fold it over to make a semi-circle.
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Grease a non stick pan with 1/4 teaspoon oil.
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Place the roti on the pan and cook the bottom side.
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Grease the top of the uncooked paratha with a little oil using a brush.
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Flip the paratha over and cook the other side till golden brown spots appear.
- Repeat to make 9 more paneer tamatar parathas | healthy tomato paneer paratha | stuffed tomato paratha |.
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Serve the paneer tamatar paratha recipe | healthy tomato paneer paratha | stuffed tomato paratha | immediately.
tips for paneer tamatar paratha
- Serve paneer tamatar with curds. See how to make dahi.
- Use fresh and soft paneer for this recipe. Dry paneer might not bind the veggies well.
| Energy | 80 cal |
| Protein | 2.8 g |
| Carbohydrates | 15.1 g |
| Fiber | 2.7 g |
| Fat | 1.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 123.8 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 8.6 mg |
| Folic Acid | 11.2 mcg |
| Calcium | 27.8 mg |
| Iron | 1.1 mg |
| Magnesium | 28.8 mg |
| Phosphorus | 74.9 mg |
| Sodium | 9.7 mg |
| Potassium | 86 mg |
| Zinc | 0.4 mg |
Nice and peppy parathas when served with a bowl of low fat curds is enough to make a meal by itself. The capsicum in the stuffing gives a very good crunch to these parathas.