Sabzi Paratha is one of my favorite ways to sneak extra nutrition into our family meals. This stuffed flatbread packs a serious protein punch with sprouted moong and cottage cheese, while the soy flour adds even more goodness to the dough. The vegetable filling is colorful and tasty – you get sweet carrots, tender green peas, and fresh coriander in every bite. What I love most is how you can make these ahead and reheat them for busy mornings. They’re filling enough to keep you satisfied for hours.
About the Recipe
This recipe takes the humble paratha to the next level with its nutrient-dense filling and protein-enriched dough. The sprouted moong gives you easily digestible protein, while the cottage cheese adds calcium and more protein. Fresh vegetables bring vitamins and fiber to the mix. The soy flour in the dough boosts the protein content even further, making these parathas a complete meal. They’re perfect for growing kids, fitness enthusiasts, or anyone who wants to eat healthier without giving up taste.
Why You’ll Love This Recipe
First off, these parathas taste amazing. The filling has this wonderful mix of textures and flavors that makes every bite interesting. You get the nuttiness from sprouted moong, creaminess from cottage cheese, and freshness from the herbs. The dough stays soft and pliable thanks to the milk, making rolling easy even for beginners. They freeze beautifully too, so you can make a big batch on weekends. Plus, they’re way more filling than regular parathas because of all that protein. Your family will ask for these again and again.
Sabzi Paratha
Cooking Tips
Make sure to squeeze excess water from the grated carrots – this prevents soggy parathas. The dough should be stiff, not soft, so it holds the filling well. When sealing the edges, use wet fingers to prevent tearing. Don’t overfill the parathas or they’ll burst while rolling. Cook on medium heat so they cook through without burning. Press gently with a spatula while cooking for even browning.
Serving and Storing Suggestions
This recipe makes 4 large parathas, perfect for 2-4 people depending on appetite. Total time is about 1 hour including resting. Serve hot with fresh yogurt, pickle, or mint chutney. Store cooked parathas wrapped in foil for up to 2 days in the fridge. Reheat on a dry pan or in the microwave. You can also freeze them for up to a month.
Similar Recipes
- Aloo Paratha (Potato Stuffed Flatbread)
- Paneer Paratha (Cottage Cheese Stuffed Flatbread)
- Methi Paratha (Fenugreek Leaves Flatbread)
- Mooli Paratha (Radish Stuffed Flatbread)
Nutrient Benefits
These parathas are nutritional powerhouses. Sprouted moong provides complete protein and is easier to digest than regular lentils. Cottage cheese adds calcium for strong bones and casein protein. Soy flour boosts protein content and provides healthy fats. Carrots bring beta-carotene for eye health, while green peas add fiber and vitamins. The combination makes these parathas perfect for balanced nutrition.
Sabzi Paratha
Ingredients
- 1 1/2 cups Wheat Flour
- 1/2 cup Soya Flour
- 1/2 cup Milk
- Salt to Taste
For the Filling:
- 1/2 cup Sprouted Moong
- 1/2 cup Cottage Cheese (grated)
- 1 Carrot (grated and squeezed)
- 3 tbsp Coriander Leaves (chopped)
- 1/2 cup Green Peas (crushed)
- 1 tbsp Green Chilli Paste
- 1/2 tsp Carom Seeds
- Ghee or Butter to apply
- Salt to Taste
Instructions
- Mix all the ingredients for the paranthas, knead well, adding little water, to form a stiff dough.
- Cover and keep aside for 30 minutes.
- Combine all the ingredients for the filling well.
- Divide the dough into 4 parts.
- Roll out 2 thin chapattis of similar size out of each part.
- Spread the filling on one and cover it with the other chapatti.
- Press well along the edge using wet fingers.
- Roll out a little to make one parantha.
- Heat the griddle.
- Cook the paratha on both sides applying ghee or butter or as desired.
- Serve hot with fresh curds.
Sign up for our newsletter
Add Awesome Cuisine as a Preferred Source
Frequently Asked Questions
Can I use regular flour instead of soy flour?
Yes, you can replace soy flour with whole wheat flour, but you’ll lose some protein content. The texture will be slightly different but still delicious. Add an extra tablespoon of milk if the dough feels too dry.
What if I don’t have sprouted moong?
You can use cooked regular moong dal or even mashed boiled moong. Just make sure to cook it well and squeeze out excess water. Fresh sprouted moong gives the best texture and nutrition though.
How do I prevent the filling from leaking out?
Make sure your dough is stiff and seal the edges properly with wet fingers. Don’t overfill the parathas and roll gently. If some filling does leak, just scrape it off the pan and continue cooking.
