Cabbage and Dal Parathas: A great combination of cereals, pulses and vegetables, this balanced dish can be made more nutritious by replacing half the wheat flour with soya flour or nachni flour.

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Cooking Time:    
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Makes 6 parathas

Ingredients

For The Dough
3/4 cup whole wheat flour (gehun ka atta)
1/4 tsp salt

For The Stuffing
3/4 cup finely chopped cabbage
1/4 cup yellow moong dal (split yellow gram) , soaked and parboiled
1 tsp fennel seeds (saunf)
1/4 cup finely chopped onions
2 tsp finely chopped green chillies
of turmeric powder (haldi)
1 tsp grated ginger (adrak)
2 tsp dried mango powder (amchur)
1/4 cup finely chopped mint leaves (phudina)
1 tsp oil
1/8 tsp salt

Other Ingredients
whole wheat flour (gehun ka atta) for rolling
1 1/2 tsp oil for cooking

Method To Make Cabbage and Dal Parathas

For the dough

  1. Combine the flour and salt together in a bowl and add enough water to make soft dough.
  2. Knead well for 3 to 4 minutes and keep aside.

For the stuffing

  1. Heat the oil in a non-stick pan and fry the fennel seeds in it for a few seconds.
  2. Add the onions and sauté till they turn golden brown in colour.
  3. Add the green chillies, turmeric powder, ginger, amchur cabbage and 1 tbsp of water and mix well and cook on a medium flame for 1 minute.
  4. Add the moong dal and cook for another 2 minutes.
  5. Add the salt and mint and mix very well.
  6. Remove from the flame divide into 6 equal portions and keep aside.

How to proceed

  1. Divide the dough into 6 equal portions.
  2. Roll out each portion of the dough into a circle of about 100 mm. (4″) diameter using a little flour for rolling.
  3. Place 1 portion of the stuffing in the centre of the circle.
  4. Bring together all the sides in the centre and seal tightly.
  5. Roll out again into a circle of 150 mm. (5″) diameter using a little wheat flour for rolling.
  6. Cook on a non-stick pan on both sides using ¼ teaspoon oil until brown spots appear.
  7. Repeat with the remaining dough and stuffing to make 5 more parathas.
  8. Cabbage and Dal Parathas are ready. Serve hot.

Nutrition Value

Value per paratha % Daily Values
Energy 104 cal 5%
Protein 3.9 g 7%
Carbohydrates 16.8 g 6%
Fiber 2.9 g 12%
Fat 2.6 g 4%
Cholesterol 0 mg 0%
VITAMINS
Vitamin A 57.9 mcg 1%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0.1 mg 9%
Vitamin B3 (Niacin) 0.9 mg 7%
Vitamin C 14.6 mg 37%
Vitamin E 0.2 mg 1%
Folic Acid (Vitamin B9) 19.1 mcg 10%
MINERALS
Calcium 22.2 mg 4%
Iron 1.4 mg 7%
Magnesium 33.7 mg 10%
Phosphorus 66.7 mg 11%
Sodium 201 mg 11%
Potassium 150 mg 3%
Zinc 0.6 mg 6%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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