Mooli Paratha a popular North Indian dish, combines the earthy flavor of radishes (mooli) with the comforting appeal of stuffed parathas. Perfect for breakfast, lunch, or dinner, this dish is both versatile and nutritious. With its high fiber content and a delightful medley of spices, Mooli Paratha makes for a healthy meal option. In this recipe, we will walk you through the steps to create perfectly spiced, soft, and flaky Mooli Parathas. Additionally, you’ll find detailed calorie counts and nutritional information to help you stay on track.
Ingredients for Mooli Paratha Recipe
For the Dough:
- Whole Wheat Flour – 2 cups (360 kcal)
- Water – 3/4 cup or as needed (0 kcal)
- Salt – 1/2 tsp (0 kcal)
- Oil – 1 tbsp (120 kcal)
And For the Filling:
- Grated Radish (Mooli) – 2 cups (30 kcal)
- Chopped Green Chilies – 2 small (4 kcal)
- Chopped Fresh Coriander Leaves – 2 tbsp (1 kcal)
- Ajwain (Carom Seeds) – 1/4 tsp (2 kcal)
- Cumin Powder – 1/2 tsp (4 kcal)
- Red Chili Powder – 1/4 tsp (2 kcal)
- Turmeric Powder – 1/4 tsp (1 kcal)
- Garam Masala – 1/4 tsp (2 kcal)
- Salt – 1/2 tsp (0 kcal)
- Oil for Cooking – 2 tbsp (240 kcal)
Tools Needed
- Mixing bowl
- Rolling pin
- Griddle or tawa
- Grater
- Clean kitchen towel
- Spatula
Step-by-Step Instructions for Mooli Paratha Recipe
1: Prepare the Dough
- In a large mixing bowl, combine the whole wheat flour and salt.
- Gradually add water, kneading until you form a soft, pliable dough. Avoid over-kneading, as this can make the dough stiff.
- Add 1 tbsp oil and knead again for 1-2 minutes to make the dough smooth and elastic.
- Cover the dough with a damp cloth and let it rest for 20-30 minutes. This step is crucial to achieve soft parathas.
2: Prepare the Radish Filling
- Grate the radishes using a fine grater.
- Place the grated radish in a clean kitchen towel and squeeze out excess water. This step prevents the paratha from becoming soggy.
- In a mixing bowl, combine the squeezed radish with green chilies, coriander leaves, ajwain, cumin powder, red chili powder, turmeric powder, garam masala, and salt. Mix thoroughly.
- Taste the filling and adjust the seasoning if needed.
3: Divide and Roll the Dough
- Divide the dough into equal-sized balls (about 6-8, depending on the size of the parathas).
- Roll out one dough ball into a small circle (about 4 inches in diameter).
- Place 2-3 tbsp of the radish filling in the center.
- Bring the edges of the dough together, pinching them to seal the filling. Ensure the filling is enclosed properly to prevent it from spilling out during rolling.
- Gently flatten the stuffed dough ball and roll it out again into a circle (about 6-7 inches in diameter). Use light pressure to avoid tearing the dough.
4: Cook the Parathas
- Heat a griddle or tawa over medium heat until hot.
- Place the rolled paratha on the hot griddle.
- Cook for 1-2 minutes, then flip it over.
- Apply a thin layer of oil or ghee on the cooked side. Flip again and apply oil on the other side.
- Cook until both sides are golden brown, pressing gently with a spatula to ensure even cooking.
- Remove the paratha from the griddle and place it on a plate lined with a paper towel to absorb excess oil.
- Repeat the process for the remaining dough balls and filling.
5: Serve and Enjoy
- Serve the Mooli Parathas hot with a side of yogurt, pickle, or mint chutney.
- Garnish with fresh coriander leaves for a touch of freshness.
Tips for Perfect Mooli Paratha
- Squeeze the Radish Well: Removing excess water from the grated radish ensures that the filling remains dry, making it easier to roll out the parathas.
- Use Light Pressure: When rolling the stuffed dough, apply gentle pressure to avoid tearing the paratha.
- Rest the Dough: Allowing the dough to rest makes it easier to work with and results in softer parathas.
- Cook on Medium Heat: This ensures the parathas are cooked evenly without burning.
- Adjust Seasoning: Taste the filling before stuffing to ensure it’s flavorful.
Nutritional Information (Per Paratha)
- Calories: 120 kcal
- Carbohydrates: 18g
- Protein: 4g
- Fat: 4g
- Fiber: 3g
- Sodium: 200mg
Why This Recipe Works
Mooli Paratha strikes the perfect balance between health and taste. The radish filling adds a unique spiciness and crunch, while the whole wheat dough keeps it wholesome. Additionally, the use of spices enhances the flavor profile, making it a satisfying meal.
Frequently Asked Questions
Q: Can I make the dough in advance?
A: Yes, you can prepare the dough a day in advance and store it in an airtight container in the refrigerator. Let it come to room temperature before using.
Q: Can I freeze Mooli Parathas?
A: Absolutely! Cook the parathas, cool them completely, and store them in an airtight container or zip-lock bag. Reheat on a griddle or microwave before serving.
Q: What can I serve with Mooli Paratha?
A: Mooli Paratha pairs well with yogurt, pickle, mint chutney, or even a simple dal. These sides enhance the overall taste and provide a complete meal.
Q: Is Mooli Paratha suitable for weight loss?
A: While Mooli Paratha is nutritious, its calorie content depends on the amount of oil used. Opt for minimal oil and pair it with low-fat yogurt to make it weight-loss friendly.
Variations
- Cheese Mooli Paratha: Add grated cheese to the filling for a cheesy twist.
- Gluten-Free Version: Use gluten-free flour instead of whole wheat flour to make it suitable for gluten-intolerant individuals.
- Spicy Mooli Paratha: Increase the quantity of green chilies and red chili powder for an extra kick.
Enjoy your homemade Mooli Parathas recipe and savor the delightful flavors of this traditional Indian dish! By following this recipe, you’ll be able to create parathas that are not only delicious but also healthy, ensuring everyone at the table is satisfied.