Hara-Bhara Paratha

non-veg non-veg Gluten Free | Sugar Free | Low GI | Low Carb

 

INGREDIENT QUANTITY GLYCEMIC INDEX LEVEL
Buckwheat Flour 3 Tbsp 55 Borderline Moderate
Urad Dal Flour 2 Tbsp <50 Low
Gram Flour 2 Tbsp <50 Low
Bottle Gourd ½ Cup (Grated) <15 Very Low
Fenugreek Leaves ¼ Cup (Chopped) <15 Very Low
Coriander 2 Tbsp (Chopped) <15 Very Low
Milk 2 Tsp <50 Low
Coconut Oil 2 Tsp 0 Negligible

Add turmeric, red chilli powder, salt and cumin seeds as per your taste.
Note: All ingredients used should be organic, free from pesticides and Non-GMO.

METHOD OF COOKING

  1. – Sieve the buckwheat flour, urad dal flour and gram flour with salt.
  2. – WAdd grated bottle gourd, chopped fenugreek leaves, carom seeds, cilantro leaves, red chilli powder, and turmeric powder.
  3. – Knead to make a dough, Add milk and water for the required consistency. Keep aside covered for 5 minutes.
  4. – Divide the dough into balls. Dust and roll each ball slightly with a rolling pin, apply 1/4 tsp oil and fold into a triangle (or any shape you like).
  5. – Dust and roll again to a 4″ triangle.
  6. – Shallow-dry each paratha on a heated griddle/tawa until light golden brown.

Nutritional Chart (Nutrients/Serving)

Energy (Kcal) Protein (Grams) Carbohydrates (Grams) Fats (Grams)
170 6 13 172

Nutritional Comments: Hara-Bhara Paratha tries to bring together all the low GI, diabetic friendly vegetables to make it a healthy meal, which can be eaten anytime of the day. Bottle gourd has proven to have multiple benefits of improving digestion, stomach ulcers, blood pressure and glucose control. Addition of fenugreek makes it just better by incorporating antioxidants and soluble fibres to improve the glucose tolerance and other metabolic symptoms associated with diabetes. Do limit the serving of buckwheat to the quantity mentioned above or half a cup at the most.

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