Matar paratha

 

Lacha Parantha.jpgMatar/Green peas paratha
Indian flat bread

Hi friends! Green Peas are really little powerhouses of nutrition that are a boon for our health . Here is the recipe of paratha/Indian flat bread stuffed with this tasty power food.

Preparation Time : 15-20 minutes

Cooking time : 10-15 minutes

Cuisine : North Indian / Punjabi

Servings : 4

Ingredients :

  • 1 1/2 cup Matar /Green peas , shelled
  • 2 cups whole wheat flour /atta
  • 2 Green chilli ,finely chopped
  • 1 tsp roasted and powdered geera / cumin seed
  • 1/4 tsp Red chilli powder
  • 1/4 tsp black pepper powder
  • 1 tsp salt / or Salt to taste
  • 1 tsp dry mango powder/ aam choor
  • 2 tbsp finely chopped coriander leaves
  • 2-3 tbsp pure ghee / olive oil for shallow frying

Method :

Step 1.

Take two cups whole wheat flour in a bowl, mix water , little at a time. Add enough water to make a firm dough ,not too soft not too hard. Keep aside, covered for fifteen to twenty minutes.

Step 2.

Wash, pressure cook and mash the peas. Keep the mashed peas in a mixing bowl.

Step 3.

Add the mashed peas, finely chopped coriander leaves , black pepper powder, green chilies, cumin powder, red chili powder and salt . Mix all the ingredients well.

Step 4.

Divide dough in medium-sized balls, roll out each ball into a medium thick chapatti using dry flour for dusting.

Step 5.

Put  two tablespoons of the peas mixture in the middle of the rolled chapatti and close from all sides. press on your palm.

Step 6.

Sprinkle a little flour on top, and roll the stuffed dough gently, taking care not to break it. Heat a tawa /Griddle and cook the parathas.

Step 7.

Shallow fry both sides to golden brown , using a little ghee. Serve hot with a blob of butter. A bowl of curd / yogurt and fresh coriander-Mint chutney/ chili pickle is a good accompaniment.

Health benefits of green peas:

  • Green peas are one of the most nutritious leguminous vegetables rich in health benefiting phyto-nutrients, minerals, vitamins and anti-oxidants.
  • Fresh, tender peas are relatively low in calories on comparison to beans, and cowpeas. 100 g of green peas carry just 81 calories, and no cholesterol. Nonetheless, they are good sources of protein, vitamins, and soluble as well as insoluble fiber.
  • Fresh pea pods are an excellent sources of folic acid. 100 g provides 65 µg or 16% of recommended daily levels of folates. Folates are one of the B-complex vitamins required for DNA synthesis inside the cell. Studies suggest that adequate folate rich foods when given to expectant mothers would help prevent neural tube defects in their newborn babies.
  • Fresh green peas are very good in ascorbic acid (vitamin C). 100 g of fresh pods carry 40 mg or 67% of daily requirement of vitamin C. Vitamin C is a powerful natural water-soluble anti-oxidant. Vegetables rich in this vitamin would help human body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
  • Peas contain phytosterols, especially ß-sitosterol. Studies suggest that vegetables like legumes, fruits and cereals rich in plant sterols help lower cholesterol levels inside the human body.
  • Garden peas are also good in vitamin K. 100 g of fresh seeds contain about 24.8 µg or about 21% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has been found to have a potential role in bone mass building function (mineralization) through promotion of osteotrophic activity inside the bone cells. It also has established role in the cure of Alzheimer’s disease patients by limiting neuronal damage inside the brain.
  • Fresh green peas also carry adequate amounts of anti-oxidants flavonoids such as carotenes, lutein and zea-xanthin as well as vitamin-A (provide 765 IU or 25.5% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy membranes, skin and eye-sight. Additionally, consumption of natural fruits/vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.
  • In addition to folates, peas are also good in many other essential B-complex vitamins such as pantothenic acid, niacin, thiamin, and pyridoxine. Furthermore, they are rich source of many minerals such as calcium, iron, copper, zinc, and manganese.

 Ref.http://www.nutrition-and-you.com/green-peas.html

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.

 

Bathua Paratha

Bathu paratha G.jpg

Bathua Paratha /Chenopodium flat bread

Bathua /Chenopodium album has an earthy, mineral-rich, astringent salty taste comparable to spinach. Bathua / Chenopodium album is readily available during India’s winter months at elevations up to 4,700 meters. Some sources, such as the “Handbook on Herbs Cultivation and Processing,” also list the plant as a summer crop in irrigated areas.

Hi friends ! Many simple but delicious recipes for Indian flatbreads are there that can be served with Indian curries or main dishes. There are a variety of breads consumed in India like roti, naan, Lachcha paratha and parathas to name a few. I love to prepare all kinds of breads for variation and change in my everyday menu. I hope you will enjoy them all too!

Preparation Time: 10 minutes
Cooking Time: 
20 minutes
Makes : 12

Ingredients:                            

  • 2 cups whole wheat flour
  • 200 gms Bathua leaves, finely chopped
  • 1 tsp Ginger ,finely grated
  • 1 tsp Red chili powder or 2 green chilies paste
  • 1/2 tsp cumin seed, roasted and powdered
  • 3 tbsp olive oil or / cooking oil of your choice
  • 1 cup water
  • Clarified butter for frying parathas

Method:

Step 1.

Put the cleaned and washed , chopped Bathua/ Chenopodium album in a pressure cooker, add 1/4 cup of water, close the lid and place the cooker on high flame. The moment pressure is formed switch off the stove. Let the cooker cool to room temperature.

Step 2.

Take the cooked Bathua/ Chenopodium album from the cooker put in the blender, one tea spoon grated fresh ginger, green chilies puree the mixture to a fine paste ,keep it aside.

Step 3.

In a mixing bowl, take whole wheat flour, salt, red chili powder( if green chilies are not used), cumin seed powder . Add bathua /Chenopodium album leaf puree. Mix the ingredients well.

 Step 4.

Gradually add about 1/4 cup of water or little more, just enough to form a soft dough and knead till smooth. keep aside for 10 to 15 minutes.

Step 5.

Divide into four portions and shape into balls. Roll out each ball into a thin, six to seven-inch round circle. Brush the entire surface of each circle with melted ghee/ claied butter evenly and dust with flour.

Step 6

Fold /Pleat the circle to make a number of folds. When entire circle of dough is pleated then roll up into a spiral. Flatten a bit between your palms and set aside for few minutes. Roll out this pleated dough circle lightly into a six-inch parantha / flat bread.

Step 7.

Heat a griddle /tawa , gently place the rolled paratha / flat bread on it. Cook each paratha / flat bread on both sides on medium heat.

Step 8.

Drizzle a little ghee all around the semi cooked paratha / flat bread and shallow-fry the paratha / flat bread till both sides are golden brown.

Step 9.

Serve hot lightly crushing the paratha / flat bread with your hands to separate the layers. It goes very well with Vegetable, potato stews / aloo sabzi etc.

Health benefits of Bathua/ Chenopodium album:

Health Benefits Of Chenopodium Album-Pappukura

  1. The rich vitamin C content is very useful in treating scurvy.
  2. Bathua is also used to treat burns, intestinal problems, painful limbs etc.
  3. Bathua keeps the hair black as it has many vitamins and minerals far in excess of those found in Indian gooseberry or amla which is also used to prevent hair from going grey prematurely.
  4. Raw bathua leaves when chewed help in ulcers of the mouth, bad breath, pyorrhea, and other dental problems.
  5. Bathua relieves gas, constipation, improves appetite and digestion, reduces acidity, bloating. Eat bathua for a few weeks everyday for relief.
  6. For those who suffer from piles eating bathua twice a day, in morning and evening, gives a lot of relief.
  7. For enlarged spleen, boil bathua and sprinkle some black pepper and rock salt on it and eat.
  8. It kills intestinal worms in children if they are made to eat bathua regularly for some days.
  9. To get relief in arthritis, drink 2 tsp of fresh juice of bathua leaves on empty stomach everyday for 2 to 3 months.
  10. Leaves of the plant can be used in treating insect bites.

Ref.http://www.yadtek.com/health-benefits-of-chenopodium-album-pappukura/

Nick’s kitchen medical Disclaimer:

  • Nick’s kitchen is for Vegetarians. It sometimes provides education and support to individuals who want to become vegetarian, or move toward a more vegetarian diet.
  • Nick’s kitchen provides some information on vegetarian and vegan diets to the best of their knowledge and abilities.
  • Nick’s kitchen does not claim to be health care professional, nutritionist, nor does it claims to treat any illness through vegan or vegetarian diet.
  • If you have a medical condition,Nick’s kitchen recommend that you consult your health care professionals before changing your diet.
  • Any changes that you make to your diet, and the results of those changes, are your decision and your responsibility.