Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
The healthy paratha swap | whole wheat paneer parathas
Rethinking the paratha
Waking up in the cozy morning and suddenly you smell sizzling parathas filled with kitchen golden, buttery and mamma’s love but some time that love exceed up to unhealthy like pouring too much butter over parathas.
If you want low oil whole wheat parathas stuffed with lean paneer and colourful vegetables that even contain oil and butter known as high protein roti but in little portion that make it redefine comfort food which satisfy hunger energize and nourish your body and inner satisfaction.
Mindful makeover
The mindful makeover means smart swaps that you don’t need to compromise on taste for better digestion you should replace refined flour with 100 % of whole wheat loaded with lean paneer and vibrant veggies that doesn’t enhance the taste but it’s dressing also.
In this busy lifestyle we always forget about what we eat but we need develop that much awareness like every bite fuels your day with the perfect balance of protein, fiber and satisfaction – no guilt attached.
Ingredient spotlight – the power player
- Whole Wheat Flour – This is the foundation of paratha which fuels you with fiber that support better digestion which keep you full for longer and prevent sudden hunger spikes.
- Lean Paneer – This is the second building block of paratha known as powerful base ingredient best source of protein that help to muscle repair with minimal fat and calcium which makes bone strong.
- Mix Of Vegetables – You can add any veggies from spinach, carrot, capsicum and onion which gives another level satisfaction after eating and it will also balance the nutrients balance.
- Spices – Cumin and ajwain (carom seeds) this will prevent you from bloating and gas that often happen after eating paratha, but this will help to keep this problem away.
- Ghee – Yes ghee stays in recipe but for flavour finisher purpose not a heavy base ingredient that often we use in our kitchen so don’t worry we just use brush the ghee.
Ingredients
- 2 cups of whole wheat
- 1 tsp of olive oil
- ½ tsp of salt
- Warm water as per need
- Low fat panner 1 cup
- Spinach ¼ cup
- Carrot ¼ cup
- Capsicum ¼ cup
- Green chili 1 small
- Fresh coriander leaves 2 tsp
- Cumin powder – ½ tsp
- ¼ tsp of red chili powder
- ¼ tsp of ajwain
- 1 tsp of lemon juice
The art of the perfect healthy paratha
- Knead Dough – Take large bowl combine whole wheat add olive oil then slowly add warm water, salt then knead it until it becomes soft smooth dough. Then cover it with damp cloth and let it rest for at least 20 minutes to make it fluffy.
- Prepare The Stuffing – In large bowl mix all veggies in finely chopped version so while preparing it paratha could not burst with stuffing.
- Stuff And Roll – Then after preparing stuff get back to dough and divide it into ball and make it flat by pressing little with palm then fill it with paneer stuffing and close the ball edge and roll it in big circle.
- Cook The Paratha – Remember if stuffing is coming outside the circle its mean you need it roll less so stuffing can spread properly after it heat pan take 1 ghee brush on pan and cook paratha from both side for at least 40 second.
- Serve – This vegetable paneer paratha doesn’t need any side serving but still you can add curd for creamy texture.
Why this paratha works
This paratha is thoughtfully balanced with nutrient and taste every ingredient we put in this paratha make it perfect blend of flavour, fullness and fitness ready. The whole wheat brings complex carbs with fiber that keep you long time runner for hours.
A brush of simple ghee adds richness and helps absorbs fat soluble nutrients, proving that a little healthy fat can elevate both taste and nutrition. The spices – cumin, ajwain and chili not only boost flavour but also aid digestion and metabolism.
Creative twists you’ve never tried
- Breakfast Power Paratha – Perfect for mornings high protein paratha when you need sustained energy without reaching for processed foods pair it with Greek yogurt or a smoothie for complete meals.
- Fusion Wrap Paratha – Roll it up and pack it for office lunches or post workout bites rolls it up and pack it for office lunches or post workout bites its light, flavourful and totally portable.
- Mini Snack Paratha – Make smaller bite – sized parathas for kids and teatime snacking stuff them with paneer, peas, and grated beetroot that natural sweets and vibrant colour. They’re great finger food.
- Sweet Wellness Paratha – Fill the dough with mashed banana, a sprinkle of cinnamon and crushed almonds. Brush with drop of ghee before serving it’s the perfect guilt free comfort bite when you’re craving something sweet yet nourishing
One paratha has about 200 calories offer balanced mix of protein, fiber, and healthy fats – a nutitious upgrade from traditional version.
Absolutely. Yes, adding paneer increase the protein and whole wheat increase fiber which keep you full for longer time that help to manage cravings. Just cook it with minimal oil and balanced with salad for low calorie meals.
Yes, Store bought paneer works fine just choose low fat and fresh variant if it’s too firm that soak it in warm water for 10 minutes for soft grating.
Yes of course, half cook the parathas cool them completely then layer with parchment paper and freeze when it prepared reheat on a pan with a few drops of ghee for a fresh taste.
Try to keep your filling little dry and squeeze out excess moisture from veggies and use grated paneer instead of crumbles for better texture.
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