Sprouts Paratha brings together the goodness of sprouted legumes and whole wheat in one satisfying meal. The filling is made from fresh green gram sprouts that are ground with ginger and green chillies, then tempered with cumin and spices to create a flavorful mixture. I like how the sprouts add a subtle crunch even after cooking, giving each bite more character.
The process is straightforward, and once you get the hang of rolling stuffed parathas, you can make a batch for the whole family. This is one of those recipes that feels nourishing without being heavy, and it works well any time of day.
About the Recipe
This recipe is worth trying because it turns simple pantry staples into a meal that actually fills you up. The sprouts bring plant-based protein and fiber, while the whole wheat dough keeps things wholesome. Unlike plain parathas, the filling adds layers of flavor with cumin, coriander powder, and fresh herbs. The texture is satisfying, with a soft outer layer and a slightly textured center.
It is also a great way to use up sprouted beans if you have them on hand. Whether you are looking for a nutritious breakfast or a light lunch, this paratha fits the bill without much fuss.
Why you will love this recipe
The balance of taste and nutrition in this paratha makes it a reliable go-to. The sprouts cook quickly and blend well with the spices, so you get a filling that is flavorful but not overpowering. The dough comes together easily, and resting it for half an hour makes rolling much smoother. I always make extra filling because it tastes good even on its own as a side dish.
The tempering with cumin seeds adds a warm aroma that fills the kitchen as you cook. This recipe does not require any fancy ingredients or equipment, just a good tawa and a bit of patience. Once you finish cooking, the parathas stay soft for a while, making them good for packed lunches too.
Sprouts Paratha
Cooking Tips
Let the dough rest for at least twenty minutes so it becomes easier to roll without tearing. When you grind the sprouts, keep the paste coarse rather than smooth to maintain some texture in the filling. Do not overfill each paratha, or it becomes difficult to seal and roll evenly. Use medium heat on the tawa so the paratha cooks through without burning on the outside.
I usually press gently with a spatula while cooking to help the layers puff slightly. Add just enough oil around the edges to get a light golden color without making the paratha greasy.
Serving and Storing Suggestions
This recipe makes about four medium parathas and takes roughly an hour from start to finish, including prep and cooking time. Serve the parathas warm with plain yogurt, pickle, or a simple cucumber salad on the side. They taste best fresh off the tawa, but you can store them in an airtight container for up to a day in the fridge. Reheat gently on a tawa or in a microwave for a few seconds before serving. If you are packing them for lunch, wrap each paratha in foil to keep it soft.
Similar Recipes
Sprouts Paratha
Ingredients
- 1 cup Wheat Flour
- Salt as per taste
- Water as required
- 1 tsp Oil
For the filling:
- 1/2 cup Sprouted Green Gram (or Mixed Sprouts)
- 1 tsp Green Chillies (finely chopped)
- 1/2 inch Ginger
- 1/2 tsp Red Chilli Powder
- 1/2 tsp Coriander Powder
- Salt as per taste
- Coriander Leaves (handful)
For tempering:
- 1/2 tbsp Oil
- 1/4 tsp Cumin Seeds
Instructions
- Mix the wheat flour, salt, oil and water in a bowl.
- Knead well to a pliable dough and keep aside for 20 to 30 minutes.
- Combine the green chillies, sprouted green gram and ginger.
- Grind to a coarse paste.
- Heat oil in a pan over medium flame.
- Fry the cumin seeds for 10 seconds.
- Add the ground paste, red chilli powder, coriander powder, salt and coriander leaves.
- Stir to mix well.
- Saute for a minute or two.
- Remove from flame and cool.
- Make small/medium balls of the dough and shape them into a cup.
- Add some of the filling and fold well.
- Roll it into a medium paratha.
- Heat a tawa over medium flame.
- Cook the prepared paratha, adding oil around the edges, on both sides.
- Remove and serve with side dish of choice.
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Frequently Asked Questions
Can I use other types of sprouts for this paratha?
Yes, mixed sprouts such as chickpeas, lentils, or moth beans work well. Just make sure they are tender enough to grind into a coarse paste without too much water.
How do I know if the dough is kneaded properly?
The dough should feel smooth and pliable, not sticky or dry. Press it gently with your finger, and it should bounce back slightly. Resting helps the gluten relax, making rolling easier.
Can I make the filling ahead of time?
Yes, you can prepare the spiced sprout filling a day in advance and store it in the fridge. Bring it to room temperature before stuffing the parathas so it spreads more evenly.
What if the paratha tears while rolling?
If the dough tears, it might be too dry or the filling too wet. Dust a little flour on the surface and press gently. You can also patch small tears with a pinch of dough before cooking.
Is it necessary to cook the sprout filling before stuffing?
Yes, cooking the filling removes excess moisture and brings out the flavors of the spices. Raw sprouts can make the paratha soggy and harder to cook through.
