A savory North Indian flatbread combining protein-rich chickpea flour (besan) and wholesome whole wheat flour. Spiced with aromatic herbs and spices, this soft, flavorful paratha is a perfect choice for a nutritious breakfast, lunch, or a light dinner.
Prep20 min
Cook20 min
Servings4
Serving size: 2 parathas
268cal
11gprotein
48gcarbs
6g
Ingredients
1.5 cup Whole Wheat Flour (Also known as Atta)
0.75 cup Chickpea Flour (Also known as Besan)
1 small Onion (Finely chopped)
2 piece Green Chili (Finely chopped, adjust to taste)
1 inch Ginger (Peeled and finely grated)
3 tbsp Coriander Leaves (Freshly chopped)
1 tsp Carom Seeds (Also known as Ajwain)
0.5 tsp Turmeric Powder
0.75 tsp Red Chili Powder (Adjust to your spice preference)
Creamy, tangy, and light homemade curd (dahi), a staple in every Indian household. This simple recipe uses just two ingredients to create a probiotic-rich food perfect for raita, lassi, or enjoying on its own. Note that this recipe requires 6-12 hours of inactive time for fermentation.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
Protein-packed Besan Paratha with cool curd and tangy pickle – a gut-friendly, homestyle comfort meal.
This marwari dish is perfect for breakfast. With 510.8299999999999 calories and 20.069999999999997g of protein per serving, it's a nutritious choice for your meal plan.
fat
0.5 tsp Garam Masala
1.25 tsp Salt (Or to taste)
1 tbsp Ghee (For adding to the dough (moyan))
1 cup Water (Approximately, for kneading)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine the whole wheat flour, chickpea flour, finely chopped onion, green chilies, grated ginger, coriander leaves, carom seeds, turmeric powder, red chili powder, garam masala, and salt.
Mix all the dry ingredients thoroughly with a spoon or your hands to ensure even distribution of spices.
Add 1 tbsp of ghee to the flour mixture. Rub it in with your fingertips until the mixture resembles coarse breadcrumbs. This step (moyan) makes the parathas softer.
Gradually add lukewarm water, a little at a time, and knead to form a soft and pliable dough. The dough should be smooth, not sticky or stiff. This process will take about 7-8 minutes.
2
Rest the Dough
Apply a few drops of ghee or oil on the surface of the dough to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20 minutes. This allows the gluten to relax, making the parathas easier to roll and softer.
3
Shape and Roll the Parathas
After the resting period, knead the dough again for one minute to make it smooth.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one dough ball, flatten it between your palms, and dust it lightly with dry whole wheat flour.
Place it on a rolling board (chakla) and roll it out into a circle of about 6-7 inches in diameter. Try to maintain an even thickness throughout.
4
Cook the Parathas
Heat a flat pan (tawa) over medium heat. The tawa should be hot but not smoking.
Carefully place the rolled paratha onto the hot tawa. Cook for about 30-40 seconds, or until you see small bubbles forming on the surface.
Flip the paratha using a spatula. Cook the other side for about a minute until light brown spots appear.
Drizzle about 1/2 tsp of ghee on the top surface and spread it evenly. Flip it again.
Gently press the paratha with the back of the spatula, especially around the edges, to help it cook evenly and puff up. Cook for 30-45 seconds until it's golden brown and crisp.
Apply ghee to the other side, flip, and repeat the process.
Remove the cooked paratha from the tawa and place it in a casserole or on a plate lined with a kitchen towel to keep it warm and soft.
5
Serve
Repeat the rolling and cooking process for all the remaining dough balls.
Serve the Besan Parathas hot with plain yogurt (dahi), Indian pickles (achaar), mint chutney, or a dollop of white butter.
Servings
4
Serving size: 1 cup
164cal
9gprotein
14gcarbs
8gfat
Ingredients
1 litre Whole Milk (Full-fat milk yields the thickest, creamiest curd. You can use low-fat milk, but the result will be less thick.)
1 tbsp Yogurt Starter (Must contain live active cultures. Ensure the starter is fresh and not sour for the best results.)
Instructions
1
Boil the Milk
Pour the milk into a heavy-bottomed pot or saucepan.
Bring the milk to a rolling boil over medium heat, then reduce the heat to low. Let it simmer for 5-7 minutes, stirring occasionally to prevent a skin from forming and to avoid scorching at the bottom. This process helps thicken the milk slightly, resulting in a creamier curd.
2
Cool to Lukewarm Temperature
Turn off the heat and allow the milk to cool down until it is lukewarm. The ideal temperature is between 40-45°C (105-115°F).
To test without a thermometer, dip a clean finger into the milk. You should be able to hold it in for about 10 seconds without it feeling uncomfortably hot. If it's too hot, it will kill the bacteria; if it's too cold, the curd won't set.
3
Inoculate with Starter
In a small bowl, whisk the yogurt starter until it is smooth and lump-free.
Add 2-3 tablespoons of the warm milk to the starter and mix well. This process, called tempering, helps the culture mix evenly without curdling.
Pour this tempered starter mixture back into the pot of milk and stir gently just a few times to combine everything thoroughly.
4
Ferment and Set the Curd
Pour the inoculated milk into the container you wish to set the curd in (earthenware, glass, or steel containers work well).
Cover the container with a lid and place it in a warm, draft-free spot to ferment. An oven (turned off) with the light on, a warm cupboard, or an Instant Pot on the 'Yogurt' setting are great options.
Let it sit undisturbed for 6 to 12 hours. The time will vary based on the climate; warmer weather requires less time (6-8 hours), while colder weather may take longer (10-12 hours).
5
Chill and Serve
Once the curd is set (it should be firm and not jiggle like a liquid), carefully transfer it to the refrigerator without disturbing it.
Chill for at least 3-4 hours. This crucial step stops the fermentation process (preventing it from becoming too sour) and helps the curd to thicken and set further.
Serve chilled as a side dish, or use it as a base for raita, lassi, or marinades.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
