How to Make Healthy Paranthas

1 Red Duet

Ingredients

Peeled and finely shredded beetroot (raw)

Peeled and finely shredded carrot (raw)

1 tsp oil

Finely chopped coriander

Pinch of asafoetida and cumin seeds

Chilli powder, sugar, and salt to taste

1/2 tsp lemon juice

Regular whole wheat flour dough andghee/butter to make paranthas

Method

1. In a pan heat 1 tsp oil and add the cumin seeds. Once they begin to sizzle, add the pinch of asafoetida.

2. Add the shredded beetroot and carrot and stir fry them – this removes the water from the roots and it’s easy to stuff them up.

3. Add salt, chilli powder, and sugar to suit your taste and stir the mixture.

4. Turn off the flame and add the lemon juice and coriander and give a quick stir.

5. Once the mixture cools down, add it as stuffing to your paranthas.

6. Roll out the rotis with the whole wheat flour dough, add the stuffing, seal it, and roll them out again. You could even roll out a roti, spread the mixture evenly on the roti, and then place another roti on top and seal to make aparantha.

7. Heat the gridle and cook the parantha on both sides with ghee or butter.

8. Serve hot. They taste best with green coriander and mint chutney.

The colours of this dish are so vibrant and the flavours so striking that you just can’t resist them! Would make an excellent tirangi platter on independence day!

Nutritional value: Rich in iron, vitamins (C, A, B1, B2), calcium, and amino acids, they are therapeutic in cleansing the kidneys and gall bladder and improving vision. For children, beetroot is especially great for curing anemia.

2 Tofu Herb Surprise

Here’s a protein-packed parantha that can be flavoured in many ways.

Ingredients

200 gms fresh tofu (crumbled)

Finely chopped fresh mint leaves or basil leaves (1 cup)

1 finely chopped onion

1 finely chopped tomato

Finely chopped coriander (1/2 cup)

Finely chopped ginger

Regular whole wheat flour dough and ghee / butter to make paranthas

For flavouring

Ginger garlic paste

Dry-roasted cumin seeds

Red chilli powder or finely chopped green chillies (optional)

Salt to taste

Method

1. Add all the ingredients and seasoning in a bowl and mix well.

2. If you add basil leaves instead of mint leaves (I recommend fresh mint leaves), you could also add oregano and thyme for flavouring.

3. Roll out the rotis with the whole wheat flour dough, add the stuffing, seal it, and roll them out again.

4. Heat the griddle and cook the parantha on both sides with ghee or butter.

5. This parantha could be served with anything – a dal, boondi masala raita, or chutney! I made fresh coriander, mint, and pomegranatechutney with boondi raita.

Your child can enjoy the goodness of mint leaves, ginger, and tofu in this tofu herb surprise!

Nutritional value: Rich in protein and calcium, this parantha is a healthy wonder. Made out of soybean milk, tofu is a rich source of dietary calcium and an excellent supplement for lactose intolerant children.