Nutritional Facts of Buckwheat Paneer Paratha, Calories in Buckwheat Paneer Paratha

by Tarla Dalal
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How many calories does one Buckwheat Paneer Paratha have?

One (125 grams) of Buckwheat Paneer Paratha gives 187 calories. Out of which carbohydrates comprise 88 calories, proteins account for 26 calories and remaining calories come from fat which is 75 calories.  One Buckwheat Paneer Paratha provides about 9.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Buckwheat Paneer Paratha recipe makes 6 parathas of 125 grams each.

187 calories for 1 paratha of Buckwheat Paneer Paratha, Cholesterol 0 mg, Carbohydrates 24.1g, Protein 6.6g, Fat 8.3g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Buckwheat Paneer Paratha.

See buckwheat paneer paratha recipe | stuffed kutto vegetable paratha | healthy buckwheat sweet corn paratha | with 20 amazing images.

buckwheat paneer paratha stuffed with vegetables and sweet corn is a wholesome and flavorful dish that combines the nutty taste of buckwheat flour with the creamy texture of paneer (Indian cottage cheese), along with a medley of colorful vegetables and sweet corn kernels. This dish is not only delicious but also nutritious, making it an excellent choice for a hearty and satisfying meal.

To prepare buckwheat paneer paratha stuffed with vegetables and sweet corn, begin by making the dough for the paratha. Combine buckwheat flour, whole wheat flour, oil, with a bit of salt and water to form a smooth and pliable dough. Let the dough rest while you prepare the stuffing.

For the stuffing, make a mixture of sweet corn kernels, coriander, green chilli paste, crumbled paneer, tomatoes, coloured capsicum and salt to taste.

Once the stuffing is ready, divide the dough into 6 equal-sized balls and roll them out into 6 inch circles, using a little whole wheat flour for rolling. Half cook each roti very lightly on a hot non-stick tava (griddle) and keep aside.

Just before serving, place a roti on a flat, dry surface, spread a portion of the prepared stuffing on half of the roti and fold it over to make a semi-circle.
Heat a non-stick tawa (griddle) and cook the paratha, using 1/2 tsp oil, till it turns golden brown in colour from both sides.
Repeat steps 2 and 3 to make 5 more parathas. Serve healthy buckwheat sweet corn paratha hot off the griddle, paired with your favorite condiments such as yogurt, chutney, or pickle.

The combination of buckwheat flour, paneer, and vegetables in this dish provides a good balance of protein, fiber, vitamins, and minerals, making it a nutritious meal option. Buckwheat flour is also gluten-free and rich in antioxidants, while paneer adds a dose of calcium and protein to the dish.

Whether enjoyed for breakfast, lunch, or dinner, buckwheat paneer paratha stuffed with vegetables and sweet corn is sure to tantalize your taste buds with its delightful flavors and textures. Give this recipe a try for a satisfying and wholesome dining experience that's both delicious and nutritious!

Pro tips for buckwheat paneer paratha. 1. In a bowl, put 3/4 cup buckwheat (kuttu or kutti no daro) flour. Buckwheat flour has a slightly nutty and earthy flavor that compliments the savory taste of paneer (Indian cottage cheese) very well. It also creates a slightly denser and more crumbly texture compared to regular wheat flour, offering a unique textural experience in the paratha. Buckwheat flour is often used during religious fasting periods in India, like Navratri, when wheat and other grains are not allowed. It provides a delicious and nutritious alternative for making parathas during these times. 2. Add 1/4 cup whole wheat flour (gehun ka atta). Buckwheat flour can create a slightly rubbery or dense texture in parathas. Whole wheat flour helps to lighten the texture, making the paratha softer and more pliable. This is important for rolling out the dough and achieving a flaky layered texture when cooked. While some gluten-free flours can be used in place of whole wheat flour, they might not provide enough structure for rolling and folding the dough. Whole wheat flour offers a happy medium, adding a touch of gluten for better handling without compromising the gluten-free nature of buckwheat flour for those who require it.

Is Buckwheat Paneer Paratha healthy?

Yes, this is healthy for some and no for diabetics have to be careful. 

Let's understand the Ingredients.

What's good.

Buckwheat, Buckwheat flour Buckwheat is a very good source of Iron and good to prevent anaemia. Rich in folate and good food for pregnant women. Buckwheat keeps your heart healthy and high in fibre and diabetic friendly. Buckwheat is a rich plant based source of protein and an excellent option for Vegetarians. See here for 13 benefits of buckwheat and why it's good for you. 

Paneer + Low Fat PaneerPaneer contains high quality protein and calcium which aids in weight loss. Since paneer is low in carbs and high in protein it gets digested slowly and hence good for diabetesPotassium in paneer helps to reduce the effect of high sodium, by lowering blood pressure and contraction of blood vessels, resulting in improved heart health and reduced risk of heart attack. Low fat paneer is has all the same nutrients as full-fat paneer, but it is minus the fat. Great for weight loss and read the interesting article on benefits of paneer.

Whole Wheat flour (gehun ka atta)  : 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 bonesVitamin 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.

Sweet Corn : The pros. Sweet corn is rich in fibre. The high vitamin B3 – 2.61 mg / cup is known to reduce cholesterol levels in the body and in turn promote heart healthSweet corn is good for pregnancy as high folate content and antioxidants - lutein is good for the foetus. The cons. the glycemic index of sweet corn is said to be between 55 to 58 and hence not suited for diabetics and best to restrict the usage. Though sweet corn is a good source of fiber, low in fat and helps control appetite, considering that it is a vegetable it has more calories than other fiber rich veggies, so restrict usage for weight loss. So given a choice it is wise to opt for other veggies firstRead the article is sweet corn healthy?

Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin Avitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrients which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

Can diabetics, heart patients and overweight individuals have Buckwheat Paneer Paratha ?

Yes, but for diabetics drop the sweet corn from the recipe.

Value per paratha% Daily Values
Energy187 cal9%
Protein6.6 g12%
Carbohydrates24.1 g8%
Fiber3.6 g14%
Fat8.3 g13%
Cholesterol0 mg0%
Vitamin A321.8 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)1.9 mg16%
Vitamin C20.4 mg51%
Vitamin E0.2 mg1%
Folic Acid (Vitamin B9)25.8 mcg13%
Calcium108.9 mg18%
Iron1.2 mg6%
Magnesium57.6 mg16%
Phosphorus134.7 mg22%
Sodium7.8 mg0%
Potassium239 mg5%
Zinc0.8 mg8%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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