Matki and Jowar Paratha Recipe | Healthy Indian Flatbread
Tarla Dalal
• Updated : Jan 23, 2026
Matki and Jowar Paratha is a wholesome, traditional Indian flatbread that blends sprouted matki, jowar flour, and aromatic spices for a nourishing meal. Rich in plant protein and dietary fiber, this paratha supports digestion and sustained energy.
Table of Content
About Matki And Jowar Paratha
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Ingredients
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Methods
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How to make Matki And Jowar Paratha
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FAQs
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Related Matki And Jowar Paratha Recipe
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Tips for Matki And Jowar Paratha Recipe
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Nutrient values
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The nutty flavor of jowar pairs beautifully with lightly mashed matki, while green chilies, ginger, and coriander add freshness. Cooked on a hot tawa with minimal oil or ghee, it turns soft inside and lightly crisp outside. Serve this gluten-light paratha with curd, pickle, or a simple chutney for a satisfying, rustic meal.
This fabulous Matki and Jowar Paratha is very effective in recharging your iron levels during pregnancy. Boiled and crushed matki is mixed with a dough of whole wheat flour and jowar flour to make these luscious parathas.
The addition of boiled matki makes these parathas quite soft and flavourful, so just a dash of common spice powders is enough to perk up the taste further. Going slow on the spices also helps to avoid acidity, which is common during pregnancy. This satiating paratha is a wonderful way of including iron-rich ingredients like jowar and matki in your diet. Relish it hot and fresh with dal .
Tags
Soaking Time
0
Preparation Time
10 Mins
Cooking Time
20 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
30 Mins
Makes
8 parathas
Ingredients
for Matki and Jowar Paratha
- 1/2 cup boiled and crushed matki (moath beans)
- 1/2 cup jowar (white millet) flour
- 1/2 cup whole wheat flour (gehun ka atta)
- 1 tsp chilli powder
- 1/4 tsp turmeric powder (haldi)
- 1 tsp coriander-cumin seeds (dhania-jeera) powder
- 1/4 cup finely chopped coriander (dhania)
- 1 tsp oil
- salt to taste
- whole wheat flour (gehun ka atta) for rolling
- 2 tsp oil for cooking
Method
for Matki and Jowar Paratha
- Combine all the ingredients in a deep bowl, mix well and knead into a semi-soft dough using enough water.
- Divide the dough into 8 equal portions.
- Roll a portion of the dough into 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook, using ¼ tsp of oil, till golden brown spots appear on both the sides.
- Repeat steps 3 and 4 to make 7 more parathas.
- Serve hot.
Matki and Jowar Paratha recipe with step by step photos
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To make the Matki and Jowar Paratha, put 1/2 cup boiled matki ( moath beans ) into a small mixer jar.
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Blend to a crushed mixture.
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Transfer the 1/2 cup boiled and crushed matki (moath beans) mixture into a deep bowl.
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Add 1/2 cup whole wheat flour (gehun ka atta).
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Add 1/2 cup jowar (white millet) flour.
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Add 1 tsp chilli powder.
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Add 1/4 tsp turmeric powder (haldi). and 1 tsp coriander-cumin seeds (dhania-jeera) powder.
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Add salt to taste.
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Add 1 tsp oil.
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Add 1/4 cup finely chopped coriander (dhania).
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Mix well and knead into a semi-soft dough using enough water.
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Divide the dough into 8 equal portions.
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Roll a portion of the dough into 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
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Heat a non-stick tava (griddle) and cook, using ¼ tsp of oil, till golden brown spots appear on both the sides.
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Repeat steps 3 and 4 to make 7 more parathas.
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Serve Matki and Jowar Paratha hot.
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- What is Matki and Jowar Paratha?
A healthy Indian flatbread made with boiled and crushed matki (moong beans) and jowar (white millet) flour mixed into a dough with whole wheat flour and spices. - How long does it take to prepare this paratha?
It takes about 10 minutes to prepare the dough and 20 minutes to cook, so around 30 minutes total. - How many parathas does this recipe yield?
This recipe makes 8 parathas. - Is this paratha healthy?
Yes it’s rich in fiber and protein from matki and jowar, and is often recommended for pregnancy due to its iron content. - What are the main ingredients?
Main ingredients include boiled and crushed matki, jowar flour, whole wheat flour, spices (chilli, turmeric, coriander–cumin), chopped coriander, salt and a little oil. - Can I make this paratha softer?
A softer texture comes from kneading the dough well and cooking over medium flame without overcooking. Adding some oil while cooking also helps keep them soft. (General paratha tip) - How should I serve it?
Serve hot, ideally with dal, curd, pickle, or your favorite sabzi. - What is the calorie count per paratha?
One paratha has about 66 calories, making it a relatively light option. - Can I substitute flours?
You can experiment, but substituting whole wheat flour with only refined/all-purpose flour may change the texture and health profile. (General paratha flour advice) - Is soaking or sprouting needed for matki?
No soaking or sprouting time is required the recipe uses boiled and crushed matki directly.
If you liked this Matki And Jowar Paratha Recipe then also check out other recipes like:
- Sprouted Matki Uttapam
- cabbage jowar paratha recipe
- three grain paratha recipe
- cauliflower methi roti recipe
1. Knead the Dough Well
Make sure the dough is smooth and pliable. Knead it for a few extra minutes so the flours hydrate evenly this helps the parathas roll easily and prevents cracking. (Good dough basics for parathas)
2. Use Slightly Warm Water
When mixing the dough, warm water can help the jowar and wheat flours bind better since jowar lacks gluten this gives a softer texture. (Common tip for non-gluten doughs)
3. Rest the Dough
After kneading, cover and rest the dough for 10–15 minutes. This relaxes the flours and makes rolling easier without tearing. (Standard paratha dough advice)
4. Dust Rolling Surface Lightly
Use a light sprinkle of whole wheat flour while rolling. Too much dusting flour can make the parathas dry; just enough prevents sticking.
5. Don’t Roll Too Thin
Keep the parathas slightly thicker than chapatis especially with jowar flour it helps them stay moist and soft rather than crumbly.
6. Moderate Heat Cooking
Cook on medium flame. Too high heat will cook the outside too fast with an uncooked center, while too low can dry them. Flip when you see bubbles forming.
7. Brush Oil Evenly
Instead of heavy pouring, brush or drizzle little oil while cooking this gives golden spots and keeps them soft.
8. Serve Hot for Best Texture
These parathas taste best fresh off the tawa. If packing for later, let them cool slightly then wrap in foil or a lunch box to retain moisture. (General jowar paratha advice)
9. Add Fresh Flavor Enhancers
You already have coriander and spices, but a tiny pinch of roasted cumin or black pepper can elevate the earthy jowar-matki taste without overpowering it. (Inspired by other jowar paratha variants
10. Adjust Spices for Personal Taste
Because boiled matki adds softness, go easy with chilli and turmeric more spice can make it too fiery or cause acidity, especially if serving to pregnant or sensitive eaters (as noted on the original page)
Nutrient values (Abbrv)per plate
| Energy | 66 Calories |
| Protein | 1.6 g |
| Carbohydrates | 10.4 g |
| Fiber | 1.6 g |
| Fat | 2.2 g |
| Cholesterol | 0 mg |
| Sodium | 3 mg |
Click here to view Calories for Matki and Jowar Paratha
The Nutrient info is complete
Vimal
April 18, 2016, 10:44 a.m.
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n_katira
July 27, 2011, 10:28 a.m.
Jowar flour, matki, whole wheat flour and coriander - all teamed up to make a healthy Indian bread which can be relished as a main course with a subzi of your choice or as a snack also.
