Nutritional Facts of Rajgira Paneer Paratha ( Faraal Recipe), Calories in Rajgira Paneer Paratha ( Faraal Recipe)

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

One Rajgira Paneer Paratha gives 145 calories. Out of which carbohydrates comprise 66 calories, proteins account for 17 calories and remaining calories come from fat which is 62 calories.  One Rajgira Paneer Paratha provides about 7 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

145 calories for 1 Rajgira Paneer Paratha (  Faraal Recipe), Cholesterol 0 mg, Carbohydrates 16.6g, Protein 4.2g, Fat 6.9g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Rajgira Paneer Paratha (  Faraal Recipe).

See rajgira paneer paratha recipe | farali paratha recipe | vrat ka paratha | upvas ka paratha | Navratri fasting recipe | with step by step images.

rajgira paneer paratha is a perfect main meal during fast. Learn how to make vrat ka paratha. 

A sumptuous recipe that is sure to satiate you even on a fasting day! Here in vrat ka paratha, wholesome rajgira parathas are stuffed with a succulent mixture of grated paneer perked up with green chillies, lemon juice and coriander. 

What makes this upvas ka paratha very appealing is that the rotis are made of a dough of rajgira flour and potatoes, which gives them a unique texture that is soft yet crisp.

To make rajgira paneer paratha, farali paratha, combine paneer, green chillies, lemon juice, powdered sugar, coriander and salt and mix well. Combine the rajgira flour, potatoes, pepper powder and rock salt in a bowl and knead into a semi-soft dough using enough water. Divide the dough into 8 equal portions. Roll out a portion of the dough into a 75 mm. (3”) diameter circle, using a little rajgira flour for rolling. Place a portion of the stuffing in the centre of the circle, bring the edges in the centre and seal tightly. Roll out again into a 100 mm. (4”) diameter circle, using a little rajgira flour for rolling. Heat a non-stick tava (griddle) and cook the paratha, using a little oil, till it turns golden brown in colour from both the sides. Serve hot with green chutney and fresh curds.

The use of lemon juice and sugar further adds slight tang and sweet flavours to the otherwise bland paneer. All this Navratri fasting recipe needs is green chutney as an accompaniment. 

Tips for rajgira paneer paratha, farali paratha. 1. Add water to knead dough gradually, as even a slightly soft dough might make rolling difficult. 2. Rolling semi-soft rajgira dough is also slightly difficult. It needs a little practice. We suggest you roll with a thin rolling pin and with light pressure. 3. Use fresh paneer only, for best results and perfect smooth texture. 4. If you don’t have powdered sugar, grind the table sugar in a mixer and sieve it before use.

Is Rajgira Paneer Paratha healthy? 

Yes, but conditions apply. 

Rajgira flour (Amaranth flour) : Rajgira flour is rich in protein, ½ cup of amaranth seeds provides 14.7 g of protein. The high fiber in general can help bind excess cholesterol and excrete it from the body, thus maintain healthy levels of cholesterol. Rajgira is rich in antioxidant help reduce inflammation in the body. Amaranth is an iron rich grain to be included in the diet to prevent or overcome anaemia. Diabetics should have this in limited quantity considering the other carbs consumed through the day. See detailed 10 benefits of rajgira flour and why you should include it in your daily diet. 

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.

What's the problem?

Potatoes (Aloo) : Potatoes being high in simple carbohydrates which can lead to weight gain and are not good for people with diabetes and obesity. Potatoes are recommended for malnourished children and people with low weight. See full details on why potatoes are bad for you.  

Can diabetics, heart patients and over weight individuals have Rajgira Paneer Paratha ?

Yes, this recipe is good for diabetics, heart and weight loss BUT conditions apply.

1. Cut the amount of potatoes used in the recipe.

2. Use low fat paneer. 

3. Have in limited quantity. 

 Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. 

Can healthy individuals have Rajgira Paneer Paratha ?

Yes, this recipe is good but use less potatoes.

Rajgira Paneer Paratha  is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 

  1. Calcium rich recipes : Calcium  is a mineral that makes bones stay strong. Required from kids to adults. 15 % of RDA.
  2. Phosphorus Phosphorous works closely with calcium to build bones. 9% of RDA.
  3. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 9% of RDA.
  4. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 8% of RDA.

What is a healthy accompaniment to this paratha?

We suggest you pair it with homemade curds using cows milk or low fat curds or a low fat cucumber raita

low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

Low fat curds recipe | healthy low fat curds | low fat dahi | Indian low fat curds |

How to burn 145 calories that come from Rajgira Paneer Paratha?

Walking (6 kmph) = 44 mins

Running (11 kmph) = 15 mins

Cycling (30 kmph) = 19 mins       

Swimming (2 kmph) = 25 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per paratha% Daily Values
Energy145 cal7%
Protein4.2 g8%
Carbohydrates16.6 g6%
Fiber2.2 g9%
Fat6.9 g10%
Cholesterol0 mg0%
Vitamin A110 mcg2%
Vitamin B1 (Thiamine)0 mg0%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)0 mg0%
Vitamin C1.7 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)0.7 mcg0%
Calcium92.4 mg15%
Iron0 mg0%
Magnesium1 mg0%
Phosphorus54 mg9%
Sodium2.1 mg0%
Potassium9.4 mg0%
Zinc0 mg0%
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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