It was just another day. It was just another breakfast. And it was just another aaloo paratha.
I was sitting at the dining table, gobbling up my aloo-parathas, while watching the highlights of the Liverpool Vs Middlesbrough match. Sitting beside me was my uncle, with a forlorn look at his breakfast palette – plain rotis and a little bit of curd.
My uncle was recently diagnosed with diabetes. Since then, he has had to follow a strict dieting regime and aaloo– parathas did not make it to the list of healthy food.
I asked my uncle if he could not relax the strict diet for a day, for a couple of aaloo– parathas! His reply was a little sad but a very firm ‘no’! But he was not averse to trying out a healthy substitute for the aloo-parathas, if I could manage to find such a substitute.
So, uncle, this soya paratha recipe is for you!
Since this recipe is a diabetic –friendly recipe, it would only be right to mention the nutritional value of the soya paratha first.
Nutritional Value Per Paratha:
|173 calories||6.3 gm||17.4gm||3.1gm|
To the ingredients, we shift focus (as master Yoda would say) ::
- 4 cups of whole wheat flour (gehun ka atta)
- 2 cups of soybeans
- 100 gms of potatoes
- 6 to 8 green chillies
- Ginger-garlic (adrak-lehsun) paste
- Salt to taste
- Oil (preferably olive oil)
- 1 tablespoon of mustard seeds ( rai / sarson)
- 1 tablespoon of asafetida (hing)
- Sprig curry leaves (kadi patta)
- Coriander (dhania) leaves
- 2 red chillies (optional)
Now, we get to the difficult part. Making the soya parathas. Here it goes:
- Mix the wheat flour with water and make the dough.
- Keep it aside for minimum of two hours.
- Soak the soya bean in water, the previous night.
- Cook the soya bean in the pressure cooker with salt and turmeric (haldi) powder.
- Boil the potatoes and mash it well.
- In a frying pan, add oil and heat it. Add rye.
- After the rye cracks, add hing, curry leaf, ginger garlic paste and chilies.
- Now add soya bean. Mix it well .Allow the soya bean to cool for a few minutes.
- Grind the soya bean in a blender. Now mix mashed potatoes with the soya bean paste.
- Add chopped coriander leaves. Add salt if necessary.
- Make one chapati, and keep one small ball of soya paste on it.
- Cover the soya paste with roti and again make a wrap it into a ball shape.
- Next, flatten the ball shape into the shape of a round flat paratha.
- Put the paratha in a non-stick pan.
- After waiting for about 60 seconds, turn the paratha to the other side.
- When it attains a slight brown colour, put a little oil around the paratha and wait for it to cook.
- Serve it hot with tomato chutney.
Whew! And I thought making parathas was easy (thanks mom for bearing with my insatiable appetite for parathas)! But I am glad that my uncle can now has the diabetic-friendly recipe for soya parathas – and so do you.
I will be back; with more diabetic-friendly recipes for amazing staple cuisines. Meanwhile check out some exotic diabetic friendly recipes (my friend worked really hard with dietitians and doctors to get these recipes).