Gobi Paratha: A Delicious and Nutritious Indian Flatbread
Introduction
Gobi Paratha is a popular Indian dish that combines the goodness of whole wheat flatbread with a flavorful filling made from grated cauliflower (gobi). This delectable dish is loved by people of all ages and is a common sight on breakfast and lunch menus across India. Gobi Paratha is not only a treat for the taste buds but also offers numerous health benefits due to its nutrient-rich ingredients. In this article, we will explore the recipe for Gobi Paratha, its ingredients, instructions, and delve into its nutritional facts and health benefits.
Ingredients
To make Gobi Paratha, you will need the following ingredients:
- 2 cups whole wheat flour
- 2 cups grated cauliflower (gobi)
- 1 small onion, finely chopped
- 2 green chilies, finely chopped
- 1 teaspoon ginger paste
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon garam masala
- Salt to taste
- 2 tablespoons chopped fresh coriander leaves
- Ghee or oil for cooking
Instructions
1) In a large mixing bowl, combine the whole wheat flour, a pinch of salt, and water to make a soft dough. Knead the dough well for about 5-7 minutes until it becomes smooth and elastic. Cover the dough with a damp cloth and let it rest for 15-20 minutes.
2) In the meantime, prepare the filling. Heat a teaspoon of oil in a pan and add the cumin seeds. Once they splutter, add the chopped onions and sauté until they turn golden brown.
3) Add the grated cauliflower, green chilies, and ginger paste to the pan. Mix well and cook for about 5 minutes until the cauliflower is tender. Sprinkle turmeric powder, red chili powder, garam masala, and salt. Stir to combine all the ingredients evenly. Cook for an additional 2 minutes. Remove from heat and let the filling cool down.
4) Divide the dough into small lemon-sized balls. Take one ball and flatten it with your hands to make a small disk. Dust it with flour and roll it out into a small circle of about 4- 5 inches in diameter.
5) Place a spoonful of the cauliflower filling in the center of the rolled-out dough circle. Bring the edges of the dough together to cover the filling and seal it by twisting the excess dough at the top. Flatten the stuffed ball gently and dust it with flour.
6) Roll out the stuffed ball again carefully to make a round paratha of about 6-7 inches in diameter. Repeat the process with the remaining dough balls and filling.
7) Heat a tawa or flat griddle over medium heat. Place the rolled-out paratha on the hot tawa and cook for about a minute or until small bubbles start to appear on the surface.
8) Flip the paratha and spread some ghee or oil on top. Cook for another minute until both sides are golden brown and crispy. Remove the paratha from the tawa and place it on a plate.
9) Repeat the process with the remaining rolled-out parathas. Serve the hot and delicious Gobi Parathas with yogurt, pickle, or any chutney of your choice.
Nutritional Facts
Gobi Paratha is not only a tasty treat but also a healthy addition to your diet. Here's a breakdown of the approximate nutritional values per serving (one paratha):
- Calories: 180
- Carbohydrates: 30g
- Protein: 6g
- Fat: 4g
- Fiber: 4g
- Sugar: 2g
- Sodium: 320mg
- Vitamin C: 35% of the daily recommended intake
- Iron: 15% of the daily recommended intake
Health Benefits
Gobi Paratha offers several health benefits due to its wholesome ingredients. Let's explore some of them:
1) Rich in fiber: Whole wheat flour used in Gobi Paratha is an excellent source of dietary fiber. It aids in digestion, prevents constipation, and promotes overall gut health. The fiber content also helps regulate blood sugar levels and reduces the risk of developing type 2 diabetes.
2) Nutrient-dense: Cauliflower, the key ingredient in Gobi Paratha, is packed with essential nutrients like vitamins C, K, and B6, folate, potassium, and manganese. These nutrients contribute to a healthy immune system, bone health, and brain function.
3) Weight management: Gobi Paratha can be a valuable addition to a weight loss or weight management diet plan. The combination of whole wheat flour and cauliflower provides a satisfying and filling meal that keeps you satiated for longer periods, reducing the chances of overeating.
4) Antioxidant properties: Cauliflower contains powerful antioxidants that help protect the body against oxidative stress and inflammation. These antioxidants, including vitamin C and beta-carotene, contribute to reducing the risk of chronic diseases such as heart disease and certain cancers.
5)Boosts digestion: The spices used in Gobi Paratha, such as cumin seeds and ginger, aid in digestion. Cumin seeds have carminative properties that prevent flatulence and bloating, while ginger helps soothe the stomach and enhances the absorption of nutrients.
6) Supports bone health: The calcium and vitamin K present in cauliflower and whole wheat flour are vital for maintaining strong and healthy bones. Regular consumption of Gobi Paratha can contribute to preventing conditions like osteoporosis and promoting overall bone density.
7) Lowers cholesterol: Whole wheat flour used in Gobi Paratha contains soluble fiber that helps reduce cholesterol levels. It binds to the cholesterol in the digestive tract, preventing its absorption into the bloodstream and promoting heart health.
Conclusion
Gobi Paratha is a delicious and nutritious dish that combines the goodness of whole wheat flour and cauliflower. With its rich flavors and health benefits, this Indian flatbread is a versatile option for breakfast, lunch, or dinner. The recipe provided above allows you to enjoy the taste of homemade Gobi Paratha while reaping the benefits of its wholesome ingredients. So, why not give it a try and savor this mouthwatering dish that not only satisfies your taste buds but also nourishes your body.
