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Paratha and Sprouts Stir-fry

 

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paratha and sprouts stir fry recipe | healthy vegetables and sprouts roti stir fry | leftover roti stir fry | with 35 amazing images.

This paratha and sprouts stir fry is not only a treat for your taste buds but also a nutritional powerhouse. Learn how to make paratha and sprouts stir fry recipe | healthy vegetables and sprouts roti stir fry | leftover roti stir fry |

healthy vegetables and sprouts roti stir fry recipe seamlessly blends the traditional comfort of parathas with the wholesome goodness of sprouts in this innovative leftover roti stir fry. Bursting with flavors and nutritional benefits, this dish offers a perfect blend of taste and health.

A delightful paratha and sprouts stir fry made using paratha or roti, crunchy sprouts, all bathed in a symphony of savory flavors. Packed with protein, fiber, vitamins, and minerals, to make a satisfying and wholesome meal.

pro tips to make paratha and sprouts stir fry: 1. You can add any other vegetables of your choice to the stir-fry, such as corns, broccoli, or mushrooms. 2. If you don't have time to make your own parathas, you can use the leftover ones. 3. If you like having it spicy, you can up a quantity of green chillies in the recipe.

Enjoy paratha and sprouts stir fry recipe | healthy vegetables and sprouts roti stir fry | leftover roti stir fry | with detailed step by step photos.

Paratha and Sprouts Stir-fry recipe - How to make Paratha and Sprouts Stir-fry

Tags

Whole Wheat RecipesBreakfast using LeftoversQuick Evening SnacksEvening Tea SnacksOne Dish Vegetarian MealsStir-fryNon-stick Pan

Preparation Time:    Cooking Time:    Total Time:    Makes 4 servings

Ingredients
Method
    Main procedure
  1. {span class="bold1"}paratha and sprouts stir fry recipe{/span}
  2. To make paratha and sprouts stir fry recipe, cut the rotis into thin long strips and keep aside.
  3. Heat oil in a deep pan, add mustard seeds, curry leaves, green chillies and garlic.
  4. Sauté for a few seconds. Add peanuts and onions and sauté for 2 to 3 minutes.
  5. Add carrot, capsicum, cabbage and boiled mixed sprouts. Sauté for 2 to 3 minutes.
  6. Add turmeric powder, chilli powder, coriander cumin seeds powder, garam masala and mix well.
  7. Add the roti strips and salt to taste. Mix well and cook it on a medium flame for 3 to 4 minutes.
  8. Switch off the flame, add lemon juice and coriander. Mix well.
  9. Serve {span class="bold1"}paratha and sprouts stir fry{/span} immediately.

Paratha and Sprouts Stir-fry recipe with step by step photos

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what is paratha and sprouts stir fry made of?
  1. See the below image of list of ingredients for making paratha and sprouts stir fry.

how to make roti
  1. To make the roti dough, you will need a thali called parat, i.e. a stainless steel flour dough kneading plate. In this plate the flour won’t spread and fall off and also will be easy to knead the dough.
  2. Then add 1.5 tablespoon of oil. Oil helps to bind the flour and also keeps the rotis soft.
  3. Here is detailed step by step recipe for making rotis.

how to make paratha and sprouts stir fry
  1. To make paratha and sprouts stir fry recipe | healthy vegetables and sprouts roti stir fry | leftover roti stir fry | place 4 whole wheat flour rotis on a clean, dry surface. 
  2. Cut the rotis into thin long strips and keep aside.
  3. Heat 2 tsp oil in a deep pan.
  4. Add 1 tsp mustard seeds ( rai / sarson). Mustard seeds pop and release a unique nutty and pungent aroma.
  5. Add 12 to 15 curry leaves (kadi patta). The subtle citrusy aroma of curry leaves complements and uplifts the overall fragrance of the dish.
  6. Add 1 tsp finely chopped green chillies. Adds a spicy kick to the dish.
  7. Add 1 tbsp finely chopped garlic (lehsun).
  8. Sauté for a few seconds.
  9. Add 1 tbsp raw peanuts. Peanuts offer a nice burst of nutty flavor that complements the savory notes of the sprouts and spices in the stir-fry.
  10. Add ½ cup sliced spring onion whites. Spring onion whites offer a milder, fresher, and sweeter onion flavor compared to regular onions.
  11. Sauté for 2 to 3 minutes.
  12. Add ¼ cup chopped carrot. Carrots provide a pleasant crunch that contrasts with the softness of the sprouts and the chewiness of the paratha, making each bite more engaging.
  13. Add ½ cup sliced capsicum. Sliced capsicum offers a satisfying crunch and juicy texture to the dish.
  14. Add ½ cup shredded cabbage. Cabbage has a mild, slightly grassy flavor and a delightful crunch.
  15. Add ½ cup boiled mixed sprouts. Sprouts are a great source of plant-based protein and fiber, making the dish more filling and nutritious.
  16. Sauté for 2 to 3 minutes.
  17. Add ½ tsp turmeric powder (haldi). 
  18. Add 1 tsp chilli powder.
  19. Add 1 tsp coriander (dhania) cumin seeds (jeera) powder. 
  20. Add ½ tsp garam masala.
  21. Mix well.
  22. Add the roti strips.
  23. Add salt to taste.
  24. Mix well and cook it on a medium flame for 3 to 4 minutes.
  25. Switch off the flame, add 1 tsp lemon juice. A light drizzle of lemon juice releases fresh, citrusy aromas that elevate the fragrance of the dish.
  26. Add 2 tbsp chopped coriander (dhania).
  27. Mix well.
  28. Serve paratha and sprouts stir fry recipe | healthy vegetables and sprouts roti stir fry | leftover roti stir fry | immediately. 

pro tips to make paratha and sprouts stir fry
  1. You can add any other vegetables of your choice to the stir-fry, such as corns, broccoli, or mushrooms.
  2. If you don't have time to make your own parathas, you can use the leftover ones.
  3. If you like having it spicy, you can up a quantity of green chillies in the recipe.

benefits of paratha and sprouts stir fry
  1. Paratha and Sprouts Stir-fry  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 29% of RDA.
    2. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 21% of RDA.
    3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.

Nutrient values per serving
Energy182 cal
Protein5.5 g
Carbohydrates23.1 g
Fiber5.2 g
Fat8 g
Cholesterol0 mg
Vitamin A442.6 mcg
Vitamin B10.2 mg
Vitamin B20.1 mg
Vitamin B31.6 mg
Vitamin C40 mg
Folic Acid27.7 mcg
Calcium47.4 mg
Iron2.2 mg
Magnesium55.2 mg
Phosphorus171.7 mg
Sodium13.2 mg
Potassium225.9 mg
Zinc0.8 mg
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