Healthy Veggie Paratha (Chilli Paneer Paratha) (parota)

Ingredients

• 2 cups Whole wheat flour (All‑purpose whole wheat flour for dough)
• 1 cup Mixed vegetables (carrot, capsicum, onion, spinach) (Finely grated or minced)
• 100 grams Paneer (Indian cottage cheese) (Crumpled; can substitute with tofu for vegan version)
• 2 pieces Green chilies (Finely chopped; adjust to heat preference)
• 1 tsp Salt
• ½ tsp Cumin powder
• ½ tsp Coriander powder
• ¼ tsp Garam masala
• 2 tbsp Oil (For kneading dough; use any neutral oil)
• 1 tbsp Ghee or butter (Brush lightly on cooked parathas for flavor)
• ≈½ cup Water (Adjust to get a soft, non‑sticky dough)

Instructions

1. Prepare the vegetable‑paneer filling

   Finely grate or mince the carrot, capsicum, onion and spinach. In a bowl combine the grated veggies with crumbled paneer, chopped green chilies, salt, cumin, coriander powder and garam masala. Mix well so the spices coat the veggies evenly.

   Time: PT10M

2. Make the dough

   In a large mixing bowl add whole wheat flour and a pinch of salt. Make a well in the centre, add the oil and start mixing. Gradually pour water while kneading until you obtain a soft, pliable dough that is not sticky. Incorporate the prepared vegetable‑paneer mixture into the dough and knead for another 2‑3 minutes to distribute evenly.

   Time: PT10M

3. Rest the dough

   Cover the dough with a damp cloth and let it rest for 15 minutes. This relaxes the gluten and makes rolling easier.

   Time: PT15M

4. Divide and roll the parathas

   Divide the rested dough into 4 equal balls (about the size of a golf ball). Lightly flour a surface, flatten each ball with your hands, then roll out each into a 6‑inch circle, applying gentle pressure to keep the veggies inside. If the dough sticks, dust with a little extra flour.

   Time: PT8M

5. Cook the parathas

   Heat a tawa or non‑stick skillet over medium heat (≈180°C). Place a rolled paratha on the hot surface; cook for about 45 seconds until small bubbles appear, flip, and cook the other side for another 45 seconds. Press gently with a spatula to encourage puffing. Remove from heat and immediately brush the hot paratha with a thin layer of ghee or butter. Repeat with remaining parathas.

   Time: PT7M

   Temperature: 180°C

6. Serve

   Serve the hot parathas immediately with yogurt, pickle, or a side salad. They are best enjoyed fresh but can be stored as described below.

   Time: PT0M

Nutrition Facts

Calories

250

Protein

8 g

Carbohydrates

35 g

Fat

8 g

Fiber

5 g

Ingredient Substitutions

• Instead of Whole wheat flour: All‑purpose flour
• Instead of Mixed vegetables (carrot, capsicum, onion, spinach): any seasonal veggies
• Instead of Paneer (Indian cottage cheese): firm tofu, cottage cheese
• Instead of Green chilies: jalapeño, serrano
• Instead of Oil: vegetable oil, canola oil
• Instead of Ghee or butter: clarified butter, olive oil

Equipment Needed

• Large mixing bowl
• Grater or food processor
• Rolling pin
• Tawa or non‑stick skillet
• Spatula
• Knife
• Cutting board

Critical Steps — Do Not Skip

• Ensuring the dough is soft but not sticky
• Resting the dough for 15 minutes
• Cooking on medium heat and brushing ghee only after cooking

Chef Tips from the Video

• Use a hot, dry tawa for the best puff; a cold pan will make the paratha hard.
• For extra flavor, add a pinch of ajwain (carom seeds) to the dough.
• Brush with clarified butter (ghee) for a richer aroma without excess moisture.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days. Reheat on a skillet or microwave before serving.

Freezer: Wrap each paratha in parchment paper, place in a zip‑lock bag, and freeze for up to 1 month. Reheat directly on a hot skillet.

Room temperature: Not recommended beyond 2 hours due to moisture loss.

Make-Ahead Tips

• Prepare the dough a day ahead and refrigerate; bring to room temperature before rolling
• Freeze cooked parathas and reheat directly on a skillet for a quick meal