Aliv Nutri Paratha
by Tarla Dalal
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Aliv or garden cress seed is a real treasure-trove of nutrients, and a must have in every kitchen. This little-known Indian food is one of the best vegetarian sources of iron, and is worth including in the diet, whether as a powder or in seed form.
This delicious Aliv Nutri Paratha is a great way to start off. With a scrumptious stuffing of paneer and coloured capsicums, it is nothing short of a mouth-watering treat.
Serve hot with Healthy Green Chutney and Low Fat Curds .
- Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Keep aside.
- Heat the oil in a broad non-stick pan, add the mixed vegetables and sauté on a high flame for 2 minutes.
- Add the coriander, paneer, chilli powder and salt and mix well.
- Cool slightly and divide the stuffing into 10 equal portions. Keep aside.
- Divide the dough into 10 equal portions.
- Roll a portion of the dough into a 125 mm. (5”) diameter thin circle using wheat flour for rolling.
- Put ¼ cup of the stuffing on one half of the roti and fold to make a semi-circle.
- Seal the edges so the stuffing does not spill out.
- Heat a non-stick tava (griddle) and cook the paratha, using ¼ tsp oil, till it turns golden brown in colour from both the sides.
- Repeat steps 2 to 5 to make 9 more parathas.
- Serve immediately.
- Blend 1 tbsp of garden cress seeds in a mixer to get 1½ tbsp of garden cress seeds powder.
Nutrient values per paratha
|Energy|| 75 calories|
|Protein|| 3.2 gm|
|Carbohydrate|| 10.9 gm|
|Fat|| 2.1 gm|
|Fibre|| 1.6 gm|
|Iron|| 1.1 mg|
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