Table of Contents
About Matar Paratha.
Matar Paratha is a delicious and flavorful Indian flatbread stuffed with spiced green pea (matar) filling. This popular dish is a wholesome and satisfying option, combining the softness of the paratha with the savory goodness of the green pea stuffing. Matar Parathas are often enjoyed for breakfast, lunch, or dinner and are served with yogurt, pickles, or a side of fresh salad. The aromatic blend of spices in the filling makes this paratha a delightful choice for those seeking a flavorful and comforting addition to their Indian cuisine repertoire.
Certainly! Here’s a simple recipe for making Matar Paratha:
Ingredients for making Matar Paratha:
For Paratha Dough:
- 2 cups whole wheat flour
- Water (as needed)
- Salt (to taste)
For Matar (Green Pea) Filling:
- 1 cup boiled and mashed green peas
- 1 small onion, finely chopped
- 1 green chili, finely chopped
- 1 teaspoon ginger-garlic paste
- 1/2 teaspoon cumin seeds
- 1/2 teaspoon garam masala
- 1/2 teaspoon red chili powder
- 1/2 teaspoon turmeric powder
- Salt (to taste)
- Fresh coriander leaves, chopped
Instructions for making Matar Paratha:
For Paratha Dough:
- In a mixing bowl, combine whole wheat flour, salt, and water to form a soft and pliable dough.
- Knead the dough for a few minutes until smooth. Cover and let it rest while you prepare the filling.
For Matar Filling:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until golden brown.
- Add ginger-garlic paste and green chili, sauté for a minute until the raw aroma disappears.
- Stir in boiled and mashed green peas, garam masala, red chili powder, turmeric powder, and salt.
- Cook the mixture for 4-5 minutes, allowing the flavors to meld. Add chopped coriander leaves and mix well. Remove from heat.
Assembling and Cooking:
- Divide the dough into equal portions and shape them into balls.
- Roll out a ball into a small disc, place a portion of the green pea filling in the center, and seal the edges to form a stuffed ball.
- Roll out the stuffed ball into a flat, round paratha, ensuring the filling is evenly distributed.
- Heat a griddle or tawa and cook the paratha on both sides, applying a bit of oil or ghee until golden brown spots appear.
- Repeat the process for the remaining dough and filling.
Serve the Matar Parathas hot with yogurt, pickles, or a side of fresh salad. Enjoy the delightful flavors of this stuffed Indian flatbread!
Nutritional Value for Matar Paratha.
The nutritional values provided here are approximate and can vary based on specific ingredients and portion sizes used. These values are for general reference:
Nutritional Value for 1 Matar Paratha (Approximate):
- Calories: Around 150-200 kcal
- Protein: Approximately 5-8 grams
- Fat: Around 5-8 grams
- Carbohydrates: About 25-30 grams
- Dietary Fiber: Approximately 4-6 grams
- Vitamins and Minerals: Rich in vitamins A, C, K, and various B vitamins from green peas and whole wheat flour. The spices contribute antioxidants and additional nutrients.
- Healthy Fats: The fat content primarily comes from the oil or ghee used for cooking and the natural fats in the whole wheat flour.
It’s important to note that these values are general estimates and can vary based on specific recipes, variations, and ingredient brands. If you have specific dietary requirements or are following a particular diet plan, it’s advisable to calculate the nutritional content based on the exact ingredients and quantities you use.
Health Benefits of Matar Paratha.
Matar Paratha offers several health benefits due to the nutritious components in its ingredients. Here are some potential health benefits:
- Rich in Dietary Fiber: Whole wheat flour used in the paratha is a good source of dietary fiber, promoting digestive health, preventing constipation, and supporting weight management.
- Protein Boost: The green pea filling adds plant-based protein to the dish, essential for muscle repair, immune function, and overall growth and development.
- Vitamins and Minerals: Green peas contribute vitamins like A, C, and K, as well as minerals like iron and magnesium. These nutrients play vital roles in vision, immune health, blood clotting, and bone health.
- Antioxidant Properties: The spices used in the filling, such as turmeric and garam masala, provide antioxidants that help combat oxidative stress and inflammation in the body.
- Balanced Meal: Matar Paratha combines carbohydrates, proteins, and fats in a balanced manner, making it a wholesome meal option that provides sustained energy.
- Heart Health: Whole wheat flour is known to be heart-friendly, as it contains fiber, which can help lower cholesterol levels and support cardiovascular health.
- Blood Sugar Regulation: The fiber content in whole wheat helps regulate blood sugar levels, making Matar Paratha a suitable choice for individuals managing diabetes.
- Satiety and Weight Management: The combination of fiber and protein in Matar Paratha contributes to a feeling of fullness, aiding in weight management and preventing overeating.
- Customizable: The recipe is versatile, allowing you to adjust spice levels and experiment with additional ingredients to suit individual preferences and dietary needs.
- Cultural and Culinary Enjoyment: Matar Paratha is a popular and flavorful dish in Indian cuisine, providing not only physical nourishment but also contributing to the cultural and culinary diversity of the diet.
While Matar Paratha can be a nutritious addition to a balanced diet, it’s important to consider individual health needs and dietary preferences. If you have specific health concerns or dietary restrictions, it’s advisable to consult with a healthcare professional or nutritionist for personalized advice.
Tips and Tricks for making Matar Paratha.
Certainly! Here are some tips and tricks to make delicious and perfectly stuffed Matar Parathas:
For Paratha Dough:
- Use Fresh Flour: Use fresh whole wheat flour for the dough. Fresh flour ensures better texture and taste.
- Knead Soft Dough: Knead the dough to a soft consistency for a pliable and easy-to-roll paratha.
- Resting Time: Allow the dough to rest for at least 15-20 minutes. This helps in gluten relaxation, making the parathas softer.
For Matar Filling:
- Boil Peas Well: Ensure that the green peas are boiled well and mashed properly for a smoother filling.
- Adjust Spice Levels: Customize the spice levels according to your preference. Add more or less green chilies, red chili powder, or garam masala to suit your taste.
- Sauté Onions Well: Sautéing onions until golden brown enhances the flavor of the filling. Cook them well to avoid a raw taste.
For Rolling and Stuffing:
- Even Dough Balls: Divide the dough into equal-sized balls to ensure uniform parathas.
- Rolling Technique: Roll out each ball evenly to prevent thin or thick spots in the paratha.
- Even Stuffing: Distribute the green pea filling evenly over the rolled-out dough to ensure consistent flavors in every bite.
- Sealing Edges: Seal the edges properly to prevent the filling from leaking during cooking.
- Medium Heat: Cook parathas on medium heat to ensure they cook through without burning.
- Oil or Ghee: Brush a small amount of oil or ghee on both sides of the paratha for a golden and flavorful finish.
- Pressing While Cooking: Gently press the edges of the paratha with a spatula while cooking to ensure even cooking and puffing.
- Serve Hot: Matar Parathas are best enjoyed hot off the griddle. Serve them immediately for the freshest taste.
- Pair with Yogurt: Serve with yogurt or raita to complement the flavors and add a cooling element to the meal.
- Experiment: Feel free to experiment with additional ingredients like chopped cilantro, mint, or grated paneer for added flavor and texture.
By following these tips, you can make flavorful and well-textured Matar Parathas that are sure to be a hit at the dining table.
Serving Suggestions for Matar Paratha.
Matar Paratha can be served in various ways to enhance its flavors and create a complete and satisfying meal. Here are some serving suggestions:
- Yogurt or Raita: Serve Matar Paratha with a side of plain yogurt or a refreshing raita. The coolness of yogurt complements the spiciness of the paratha.
- Pickles and Chutneys: Pair the parathas with a variety of Indian pickles or chutneys. Mango pickle, mint chutney, or tamarind chutney can add tanginess and extra flavor.
- Sliced Onions and Green Chilies: Offer a plate of thinly sliced onions and green chilies seasoned with a pinch of salt. This adds a crunchy and spicy element to the meal.
- Fresh Salad: Serve Matar Paratha with a side salad of cucumber, tomatoes, and carrots. Sprinkle some chaat masala for extra zest.
- Dips: Create flavorful dips such as mint-coriander chutney, garlic-yogurt dip, or a spicy tomato dip to accompany the parathas.
- Butter or Ghee: Optionally, top hot Matar Parathas with a dollop of butter or ghee just before serving for added richness and flavor.
- Chopped Fresh Herbs: Garnish the parathas with freshly chopped cilantro or mint for a burst of freshness.
- Chaat Style: Transform Matar Paratha into a chaat-style dish by topping it with chopped tomatoes, onions, sev (crispy chickpea noodles), and a drizzle of tamarind chutney.
- Accompanying Curries: Serve Matar Paratha with a side of dal (lentil curry), aloo curry (potato curry), or any curry of your choice for a complete meal.
- Masala Chai or Lassi: Complete the meal with a warm cup of masala chai (spiced tea) or a refreshing glass of lassi (yogurt-based drink).
These serving suggestions add variety and balance to the meal, allowing you to tailor the experience based on your taste preferences. Experiment with different accompaniments to find your favorite combination!
FAQs for Matar Paratha.
Can I make Matar Paratha without onions and garlic?
Yes, you can definitely make Matar Paratha without onions and garlic. Simply omit these ingredients from the filling, and you can still create a flavorful and delicious dish. Adjust the spices and other seasonings according to your taste preferences, and feel free to incorporate other aromatic herbs or spices to enhance the flavor profile. It’s a versatile recipe that can be adapted to suit various dietary preferences and restrictions. Enjoy your onion and garlic-free Matar Paratha!
How do I prevent the filling from spilling out while rolling?
Preventing the filling from spilling out while rolling Matar Paratha involves a few key techniques:
Ensure that the edges of the paratha are sealed tightly after placing the filling. Press down the edges firmly to create a secure seal.
Spread the filling evenly over the rolled-out dough, leaving a small border around the edges. This helps in maintaining an even distribution of the filling and prevents overstuffing.
Roll the paratha gently and evenly. Apply even pressure while rolling to avoid putting too much force on one side, which can cause the filling to spill.
Roll the paratha to a medium thickness. If it’s too thin, it may tear easily, and if it’s too thick, the filling might not cook properly.
If you notice any tears or openings while rolling, gently press the edges together to seal them. Smooth out the patched area to ensure it cooks evenly.
Take your time while rolling and sealing. Rushing the process may lead to unevenly sealed parathas.
Use Dry Flour:
While rolling, if you find the dough sticking to the rolling pin or surface, dust it lightly with dry flour. This helps in preventing tearing.
Ensure that the filling is well-cooked and not overly moist. Excess moisture can make the paratha dough soggy and more prone to tearing.
By paying attention to these details and practicing a gentle and controlled rolling technique, you can prevent the filling from spilling out and create beautifully stuffed Matar Parathas.
Can I make Matar Paratha for a vegan diet?
Yes, you can easily adapt Matar Paratha to suit a vegan diet. Here are some modifications you can make:
For Paratha Dough:
Instead of using dairy-based yogurt, use plant-based yogurt or skip the yogurt altogether. You can replace it with water or any non-dairy milk if needed.
For Matar (Green Pea) Filling:
Use a plant-based oil (like vegetable oil) for sautéing the onions and spices instead of ghee.
Choose plant-based yogurt or skip the yogurt in the filling. If extra moisture is needed, you can add a bit of lemon juice or a splash of a non-dairy milk.
Cook the parathas using oil instead of ghee. A neutral-flavored oil, such as vegetable oil, works well.
By making these simple substitutions, you can create a delicious vegan version of Matar Paratha that retains all the wonderful flavors of the traditional recipe. It’s a versatile dish that adapts well to different dietary preferences.
How do I store leftover Matar Parathas?
To store leftover Matar Parathas, follow these steps:
Allow the parathas to cool to room temperature before storing.
Stack the parathas with a layer of parchment paper or foil between each to prevent them from sticking together.
Place the stacked parathas in an airtight container. Alternatively, you can use a zip-top plastic bag or wrap them in aluminum foil.
Store the container in the refrigerator. Refrigeration helps prevent bacterial growth and keeps the parathas fresh.
If you have multiple batches of parathas or different flavors, consider labeling the container with the date and type to easily identify them later.
To reheat, you can use a tawa (griddle) or a microwave. On a tawa, warm the paratha on both sides with a bit of oil or ghee until heated through. In the microwave, cover the paratha with a damp paper towel and heat in short intervals until warmed.
Stored properly in the refrigerator, Matar Parathas can last for a couple of days. If you want to store them for a longer period, consider freezing them.
Wrap each paratha individually in plastic wrap or aluminum foil.
Place the wrapped parathas in a zip-top freezer bag, removing as much air as possible before sealing.
Label the bag with the date to keep track of the freezing time.
Store in the freezer for up to a month or more.
Reheating from Freezer:
Allow the paratha to thaw in the refrigerator overnight.
Reheat using the methods mentioned above (tawa or microwave).
Proper storage and reheating ensure that the Matar Parathas retain their flavor and texture even after being refrigerated or frozen.