Pyaz ki Roti, Healthy Pyaz ka Paratha
by Tarla Dalal
pyaz ki roti recipe | pyaz ka paratha | pyaaz ki roti | pyaj wali roti | healthy onion roti | with 21 amazing images.
pyaz ki roti is a delectable dish with a mix of basic ingredients which suits people of all ages. Learn how to make pyaj wali roti.
pyaz ki roti is a simple preparation with the addition of pomegranate seeds to wheat flour, to enhance your fibre intake. This high fibre in pyaj wali roti makes it suitable for diabetics and women with PCOS also.
To make pyaz ki roti, mix together all the ingredients and knead into a soft dough adding enough water. Divide the dough into 4 equal portions and roll out to a circle of 125 mm. (5") diameter. Cook on a non-stick pan till both sides are lightly browned, using a little oil. Repeat to make 3 more rotis. Serve hot with a subzi of your choice.
Regular wheat flour roti is flavoured here with finely chopped onions. Quercetin, the main antioxidant in onion, exhibits anti-inflammatory properties to ward off the free radicals which would otherwise harm our healthy body cells. This in turn prevents the onset of various chronic diseases like cancer, heart diseases etc. People with existing heart disease can also benefit from this pyaaz ki roti. Those with high BP can restrict the amount of salt added and enjoy it.
Further anardana and chopped green chillies and the other spices add just the right amount of zing to this healthy onion roti. These nourishing rotis, cooked with minimum oil will add value to your menu – be it breakfast or main meal like lunch or dinner.
Tips for pyaz ki roti. 1. Chop the onions very finely so rolling becomes easier. 2. Serve immediately as they are cooked with a restricted quantity of oil. 3. Pair it with garlic chutney as a healthy accompaniment.
Enjoy pyaz ki roti recipe | pyaaz ki roti | pyaj wali roti | healthy onion roti | with recipe below.
Pyaz ki Roti, Healthy Pyaz ka Paratha recipe - How to make Pyaz ki Roti, Healthy Pyaz ka Paratha
Preparation Time: Cooking Time: Total Time:
Makes 4 rotis
For Pyaz ki Roti
1 cup whole wheat flour (gehun ka atta)
2 tbsp powdered flaxseeds (alsi)
2 tbsp pomegranate seeds (anardana) , roasted and ground
1/2 cup finely chopped onions
1 tsp green chillies , finely chopped
1 tsp oil
salt to taste
Other Ingredients For Pyaz ki Roti
1 tsp oil for cooking
For pyaz ki roti
- For pyaz ki roti
- To make {span class="bold1"}pyaz ki roti{/span}, mix together all the ingredients and knead into a soft dough adding enough water.
- Divide the dough into 4 equal portions and roll each portion into a circle of 125 mm. (5") diameter.
- Heat a non-stick tava (griddle) and cook a roti, using ¼ tsp of oil, till it turns golden brown in colour from both the sides.
- Repeat to make 3 more rotis.
- Serve the {span class="bold1"}pyaz ki roti{/span} hot with a subzi of your choice.
Roasting pomegranate seeds
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This is what pomegranate seeds look like.
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To roast pomegranate seeds, place them on a hot non-stick pan.
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Dry roast till they turn crisp and aroma comes out from the seeds.
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Since we need a small amount, we are going to make small pieces of roasted pomegranate seeds with a mortar and pestle. Put in a mixer and powder them if you are doing a big batch.
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This is what the roasted and ground pomegranate seeds look like.
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You can store pomegranate seeds in the fridge for one month. Store in a airtight glass jar.
Method for pyaz ki roti
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To make pyaz ki roti recipe | pyaz ka paratha | pyaj wali roti | healthy onion roti | in a deep bowl put whole wheat flour. 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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Add flax seed powder. Note you can also use wheat bran instead of flax seeds. Flax seeds are high in soluble and insoluble fibre which prevents surges in blood sugar levels. Hence, this is beneficial to those who are diabetic. Flax seeds are the richest source of plant Omega-3 (n3) fatty acids. Since flaxseeds are not a very good source of sodium they are safe to be consumed by individuals with High Blood Pressure. Flax seeds contain high levels of Lignans which have benefits of anti-ageing and restoring cellular health and good for heart. See detailed benefits of alsi, flaxseeds.
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Add pomegranate seeds. See above on how to roast pomergrante seeds and powder them.
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Add chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add finely chopped green chillies.
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Add oil.
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Add salt to taste.
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Add enough water to make a dough.
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Knead into a soft dough.
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Divide the dough into 4 equal portions.
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Roll out to a circle of 125 mm. (5") diameter.
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Heat a non-stick tava (griddle) and cook each pyaz ki roti | pyaz ka paratha | pyaj wali roti | healthy onion roti | for a bit without oil and flip over and do the same.
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Cook one side till lightly browned using a little oil. Flip over and cook the other side. We have suggested to use only 1/4 teaspoon of oil for each roti. If you are fit, increase the amount of oil to get a richer taste. I personally add a little more oil in my pyaz ki roti recipe | pyaz ka paratha | pyaj wali roti | healthy onion roti |
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Repeat to make 3 more pyaz ki rotis | pyaz ka paratha | pyaj wali roti | healthy onion roti |
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Serve the pyaz ki roti | pyaz ka paratha | pyaj wali roti | healthy onion roti | with a healthy sabzi of your choice or a bowl of homemade low fat curds.
Like pyaz ki roti
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Like pyaz ki roti recipe | pyaz ka paratha | pyaaz ki roti | pyaj wali roti | healthy onion roti | then see our collection of healthy rotis, parathas and theplas. Given below our some recipes we love.
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Health Benefits of pyaz ki roti
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Pyaz ki Roti – for healthy heart & diabetes.
- The addition of onion in this roti is also beneficial. The antioxidant quercetin in the onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body.
- The sulphur in onions act as a blood thinner and prevents blood clotting too.
- The addition of wheat flour along with pomegranate seeds and flax seeds enhances its fibre content which can benefit diabetics to avoid spike in blood sugar levels.
- Jowar flour is also a good source of B vitamins, which helps in energy metabolism in the body.
- This roti is is also rich in magnesium, which helps to maintain normal heart beat, improves insulin response and helps build strong bones.
- Cooked with minimal oil, weight watchers can also include it in their diet.
| Energy | 168 cal |
| Protein | 5 g |
| Carbohydrates | 26.9 g |
| Fiber | 5.4 g |
| Fat | 5.2 g |
| Cholesterol | 0 mg |
| Vitamin A | 23.5 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.6 mg |
| Vitamin C | 1.9 mg |
| Folic Acid | 17 mcg |
| Calcium | 36.1 mg |
| Iron | 2 mg |
| Magnesium | 78.4 mg |
| Phosphorus | 177.6 mg |
| Sodium | 8.7 mg |
| Potassium | 164 mg |
| Zinc | 1 mg |