Methi and Palak Paratha: A Nutritious Indian Delight for Breakfast
Methi (fenugreek leaves) and Palak (spinach) are both powerhouses of nutrients, making them the perfect ingredients to incorporate into your daily meals. These leafy greens not only add a vibrant color to your dishes but also deliver a wide range of vitamins, minerals, and antioxidants. Combining them into a wholesome, flavorful paratha is a fantastic way to start your day with a dose of greens. Methi and Palak Paratha is a North Indian specialty that pairs well with yogurt (raita) or tangy chutneys, making it an ideal breakfast dish. The addition of spices like cumin, coriander, and turmeric elevates the taste, while the method of preparation ensures a crisp, yet soft texture.
This recipe is vegetarian, high in protein, and a wonderful option for anyone looking for a nutritious breakfast to kick-start their day.
Ingredients
| Ingredients | Quantity |
|---|---|
| Whole Wheat Flour | 2 cups |
| Methi Leaves (Fenugreek Leaves) | 1 bunch |
| Spinach Leaves (Palak) | Roughly chopped |
| Onion | 1, finely chopped |
| Garlic | 4 cloves, grated |
| Cumin Seeds (Jeera) | 1 teaspoon |
| Turmeric Powder (Haldi) | 1/2 teaspoon |
| Red Chilli Powder | 1 teaspoon |
| Coriander Powder (Dhania) | 1/2 teaspoon |
| Cumin Powder (Jeera) | 1 teaspoon |
| Chaat Masala Powder | 1/2 teaspoon |
| Sunflower Oil | 2 tablespoons |
| Salt | To taste |
| Water | As needed to bind |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 220-250 kcal |
| Protein | 6-7 g |
| Carbohydrates | 35-40 g |
| Fiber | 5-6 g |
| Fat | 8-10 g |
| Cholesterol | 0 mg |
| Sodium | Varies with salt |
| Iron | 2-3 mg |
| Calcium | 25-30 mg |
Preparation Time: 10 minutes
Cooking Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Cuisine: Indian
Course: North Indian Breakfast
Diet: High Protein Vegetarian
Instructions
Step 1: Prepare the Spice Mixture and Greens
- Heat 2 tablespoons of sunflower oil in a pan over medium heat.
- Add 1 teaspoon cumin seeds (jeera) and let them sputter.
- Once the cumin seeds are fragrant, add 1 finely chopped onion and 4 grated garlic cloves. Sautรฉ until the onions turn golden brown and aromatic.
- Now, add 1/2 teaspoon turmeric powder (haldi) and 1 teaspoon red chili powder. Stir well and sautรฉ for another minute, allowing the spices to bloom.
- Next, add 1/2 teaspoon cumin powder (jeera) and 1/2 teaspoon coriander powder (dhania). Stir for a few seconds to mix the spices evenly.
- Add roughly chopped spinach leaves (palak) and methi leaves (fenugreek) along with salt and 1/2 teaspoon chaat masala. Stir everything together, and let the greens cook on medium heat. The greens will release some water, so continue cooking until all the water evaporates and the mixture becomes dry.
- Once the mixture has cooled down completely, transfer it to a bowl and set aside.
Step 2: Prepare the Dough
- In a large bowl, add 2 cups of whole wheat flour.
- To the flour, add the cooked spinach and methi mixture. Use your fingers to rub the greens and flour together gently.
- Gradually add water, little by little, and knead the mixture into a firm, smooth dough. The dough should not be sticky, so adjust the water accordingly.
- Drizzle 1 teaspoon of oil over the dough and knead it again for a minute to make it soft and smooth.
- Cover the dough with a damp cloth and let it rest for 15-20 minutes.
Step 3: Rolling Out the Parathas
- Divide the dough into 8-10 equal-sized portions.
- Roll each portion into a ball, then flatten it slightly to form a small disc.
- Using a rolling pin, roll each portion into a flat circle, about 6-7 inches in diameter. If the dough sticks to the surface, dust it lightly with flour.
Step 4: Cooking the Parathas
Option 1: Without Oil (Chappati Style)
- Preheat a skillet (roti tawa) over medium-high heat. Once the tawa is hot, place the rolled-out paratha onto the skillet.
- Cook for about 1 minute on the first side. Once you see a few brown spots, flip it over.
- Cook for another 1 minute on the second side until the paratha is fully cooked and has golden brown spots.
- At this point, you can cook the paratha directly over an open flame, using tongs, for a few seconds to puff it up. This step is optional.
Serve the paratha hot with raita or chutney.
Option 2: With Oil or Ghee (Crispy Paratha)
- Once you notice the brown spots on the first side, smear 1 teaspoon of oil or ghee on the top side and flip it over.
- Cook the second side with a bit of ghee or oil until both sides turn golden brown and crisp. Ensure the paratha is cooked evenly on medium heat. Do not increase the heat, as it may burn the paratha.
- Remove from the pan and place it on a platter. Repeat this process for the remaining portions of dough.
Serve the paratha warm, paired with a cooling raita or tangy pickle.
Tips for the Perfect Methi and Palak Paratha
- Greens: If you want the parathas to have a smoother texture, you can chop the methi and palak leaves finely or even blend them before adding to the dough.
- Dough Consistency: It is important that the dough is not too sticky. If it feels sticky, add a little more flour until it reaches the right consistency.
- Cooking Heat: Always cook parathas on medium heat to ensure they cook evenly without burning. If the heat is too high, the parathas may not cook through.
- Variations: Feel free to add a bit of ginger paste or green chili to the spice mixture for added flavor and heat.
Why You Should Try Methi and Palak Paratha
Methi and Palak Paratha is not just a tasty and nutritious breakfast option, but also a versatile dish that can be served with a variety of sides. The combination of leafy greens with aromatic spices not only boosts the flavor but also enhances the health benefits, making it a perfect meal for children and adults alike. Whether you choose to cook it with oil or ghee, or even skip the oil for a lighter version, these parathas are a perfect choice for anyone looking for a healthy start to their day.
Enjoy the delightful Methi and Palak Paratha as a filling breakfast or a satisfying lunch!
