Can parathas be made fiber-rich? What fillings work best?

Question

Learn how to make whole wheat parathas more fiber-dense with smart fillings.

Answer 1

Yes, parathas can be made fiber-rich by using whole wheat flour and incorporating high-fiber fillings like spinach, fenugreek leaves (methi), grated vegetables, or lentils.

Detailed Explanation:

To increase the fiber content of parathas, start with the dough. Instead of using all-purpose flour (maida), opt for whole wheat flour (atta). Whole wheat flour retains the bran, germ, and endosperm of the wheat grain, making it significantly higher in fiber than refined flour.

Next, focus on the filling. Here are some excellent high-fiber filling options:

1. Spinach (Palak): Finely chopped spinach is a fantastic source of fiber, vitamins, and minerals. Sauté it lightly with spices before stuffing it into the paratha.
2. Fenugreek Leaves (Methi): Methi leaves have a slightly bitter taste but are packed with fiber and nutrients. Sauté them with spices like cumin, coriander, and chili powder.
3. Grated Vegetables: Grated carrots, cauliflower, or cabbage can be mixed with spices and used as a filling. These vegetables add both fiber and flavor.
4. Lentils (Dal): Cooked and mashed lentils, such as chana dal or moong dal, are a great source of protein and fiber. Season them well with spices like ginger, garlic, and garam masala.
5. Oats: Cooked and mashed oats can be mixed with spices and vegetables to create a healthy and fiber-rich filling.

When preparing the parathas, roll the dough thinly and evenly to ensure the filling is distributed well. Cook the parathas on a hot griddle (tawa) with a little ghee or oil until they are golden brown and cooked through.

Pro Tip:

To prevent the paratha from breaking while rolling, ensure the filling is not too moist. Sauté the vegetables or lentils well to remove excess moisture before stuffing them into the dough.