Indian Recipes
Healthy Zucchini Paratha Recipe – Diabetic-Friendly Indian Breakfast
Zucchini Paratha Recipe: A Delightful Indian Breakfast
Zucchini Paratha is a savory, nutritious flatbread that makes a perfect Indian breakfast or light meal. This recipe combines the goodness of grated green zucchini with whole wheat flour and a blend of aromatic Indian spices. Easy to prepare, diabetic-friendly, and full of flavor, Zucchini Paratha is a dish that everyone in your family will love. Serve it with a side of tangy red chili pickle or yogurt for a complete, satisfying meal.
Ingredients
| Ingredient | Quantity |
|---|---|
| Green zucchini (grated) | 1 cup |
| Ajwain (Carom seeds) | 1 teaspoon |
| Red chili powder | 2 teaspoons |
| Amchur (Dry Mango Powder) | 1/4 teaspoon |
| Cumin powder (Jeera) | 1/4 teaspoon |
| Turmeric powder (Haldi) | 1/4 teaspoon |
| Whole wheat flour | 2 1/2 cups |
| Water (for kneading) | As needed |
| Ghee (for roasting) | As needed |
| Salt | To taste |
Instructions
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Prepare the Zucchini:
- Begin by grating the green zucchini finely. Squeeze out the excess water from the grated zucchini using your hands or a clean cloth. Set aside the water to knead the dough later. This water will help in binding the dough and add moisture to the paratha.
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Prepare the Dough:
- In a large mixing bowl, combine the whole wheat flour with the spices: ajwain, red chili powder, turmeric powder, amchur, cumin powder, and salt. Mix well to ensure the spices are evenly distributed throughout the flour.
- Add the grated zucchini to the flour mixture and combine until the zucchini is well incorporated into the flour.
- Slowly add the reserved zucchini water, a little at a time, kneading the mixture into a soft, smooth dough. If necessary, add more water to achieve the right consistency, but be careful not to make the dough too sticky.
- Once the dough is smooth and pliable, cover it with a damp cloth and allow it to rest for about 20 minutes.
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Roll the Parathas:
- After resting, divide the dough into small, equal-sized balls. Heat a flat-bottomed tawa or griddle over medium heat.
- Roll each dough ball into a small, round disc using a rolling pin. If the dough sticks, dust lightly with some dry flour.
- Place the rolled-out dough onto the hot tawa. Cook the paratha for a few seconds until small bubbles form on the surface. Flip it over and apply a little ghee or oil to the top.
- Flip again and cook the paratha until golden brown on both sides, pressing gently with a spatula to ensure even cooking. This should take about 2 minutes on each side.
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Serve and Enjoy:
- Once cooked, remove the zucchini paratha from the tawa and place it on a plate. Serve immediately with a side of instant red chili pickle, yogurt, or your favorite chutney.
Nutritional Information (Approximate per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 220 kcal |
| Carbohydrates | 40 g |
| Protein | 6 g |
| Fat | 4 g |
| Fiber | 5 g |
| Sugar | 3 g |
| Sodium | 200 mg |
| Cholesterol | 10 mg |
Cooking Tips:
- If the zucchini is particularly watery, you can lightly sauté it for a few minutes to reduce excess moisture before mixing it into the dough.
- The dough can be made ahead of time and stored in the refrigerator for up to 24 hours, making it perfect for meal prep.
- For a richer flavor, use clarified butter (ghee) for roasting the parathas instead of regular oil.
Why You’ll Love Zucchini Paratha:
- Diabetic-Friendly: The use of whole wheat flour and zucchini makes this recipe a low glycemic, fiber-rich option suitable for people with diabetes.
- Nutritious & Filling: Packed with vegetables and high in fiber, these parathas are a wholesome breakfast option that keeps you full for longer.
- Customizable: Feel free to add other vegetables like carrots or spinach to the dough for even more nutrition and flavor.
Enjoy this delicious Zucchini Paratha with a variety of sides like raita, pickle, or even a cup of masala chai for a complete Indian breakfast experience!
