Tandoori Paratha
by Tarla Dalal
The well-thought-out choice of spices in the stuffing is sure to delight your taste buds. This healthy variation of Tandoori Paratha is a sure hit!
Oil is usually added to the flour to make a smooth and soft dough, but to curb the use of oil, Low-fat curds have been added which also produces the desired effect.
Tandoori Paratha is excellent and satiating as a one dish meal .
Tandoori Paratha recipe - How to make Tandoori Paratha
Preparation Time: Cooking Time: Total Time:
Makes 4 parathas
For The Dough
1 cup whole wheat flour (gehun ka atta)
1 1/2 tsp low fat curds (dahi)
salt to taste
For The Stuffing
1/2 cup grated cauliflower
1/2 cup finely chopped french beans
1/2 cup finely chopped capsicum
1/2 cup thick low-fat curds (dahi)
1 tsp tandoori masala
1 tsp garlic (lehsun) paste
1 tsp ginger-green chilli paste
2 tsp red chilli paste
1 tsp besan (bengal gram flour)
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
Method
For the dough
For the stuffing
How to proceed
For the dough
- For the dough
- Combine all the ingredients in a bowl and knead into a soft-smooth dough, using water only if required.
- Divide the dough into 4 equal portions. Keep aside.
For the stuffing
- For the stuffing
- Combine all the ingredients in a bowl and mix well.
- Heat a non-stick tava (griddle), add the mixture and sauté for 5 minutes or till all the water evaporates.
- Cool and divide the stuffing into 4 equal portions. Keep aside.
How to proceed
- How to proceed
- Roll out one portion of the dough into a circle of 75 mm. (3") diameter.
- Place one portion of the stuffing mixture in the centre of the circle.
- Bring together all the sides in the centre and seal tightly.
- Roll out again into a circle of 125 mm. (5") diameter, using whole wheat flour.
- Place the paratha on a non-stick tava (griddle) pan. Turn over in a few seconds.
- Cook the other side for a few more seconds.
- Lift the paratha with a pair of flat tongs and roast over an open flame till brown spots appear on both the sides.
- Repeat with the remaining portions to make 3 more parathas.
- Serve hot.
Nutrient values per paratha
| Energy | 135 cal |
| Protein | 5.8 g |
| Carbohydrates | 27.3 g |
| Fiber | 5.1 g |
| Fat | 0.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 157.4 mcg |
| Vitamin B1 | 0.3 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.6 mg |
| Vitamin C | 30 mg |
| Folic Acid | 25.9 mcg |
| Calcium | 67.9 mg |
| Iron | 1.9 mg |
| Magnesium | 57.7 mg |
| Phosphorus | 139.9 mg |
| Sodium | 26.6 mg |
| Potassium | 167.9 mg |
| Zinc | 0.8 mg |
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Reviews
https://www.tarladalal.com/tandoori-paratha-22223rTandoori Paratha
Foodie #551879
on 01 Nov 11 11:57 PM