Kothu Phulka (HEALTHY version of Kothu Parotta)
Traditionally in Tamil Nadu, ‘Kothu Paratha’ is made from ‘parotta’ or the South Indian ‘paratha’ which is a layered paratha made with loads of oil and maida. I did try it out once with frozen Kerala Parotta’s (available in all Indian stores) and I admit that it is sinfully delicious!
The tasty Kothu Parotta never became a regular feature as obviously I had my reservations of using the frozen ‘maida’ (refined flour) oily parotta’s.
Yesterday, I had 3 leftover phulkas (roti’s made whithout oil) from lunch and with it came the idea of the ‘healthy version of the Kothu paratha/ parotta’!! This I have renamed as “Kothu Phulka” !
Kothu Paratha’s are made by tearing up the cooked paratha and then cooking it in a gravy of either meat, chicken or egg. The kothu phulka that I made is with egg. Vegetarians/vegans can omit the egg and make it with just the onion+tomato gravy or replace the egg with tofu. Here are the ingredients for the ‘healthy version of the Kothu Paratha(the Kothu Phulka):
Ingredients for Kothu Phulka: (Serves 2)
- Phulkas/whole wheat tortillas: 3-4 nos. ( broken into 1″ pieces)
- Eggs: 3 nos. (can be substituted with 200gms tofu/paneer or chicken)
- Red onion: 1 medium or 1/2big (chopped fine)
- Tomatoes: 2 medium (chopped fine)
- Green chillies: 1-2nos. slit in half (use more or less according to your spice tolerance)
- Cilantro/Coriander leaves: 2-3 tbsp (finely chopped)
- Red chilli powder: 1-2tsp(again according to your spice tolerance)
- Coriander powder: 1tsp
- Salt: to taste
- Mustard seeds: 1 tsp
- Cumin/jeera: 1tsp
- Curry leaves: 8-10nos.
- Turmeric: 1/4th tsp
- Oil: 1 tsp
- Heat the oil in a pan, add the mustard and cumin seeds and when it starts popping add the curry leaves.
- Then add the turmeric powder,chopped onions, the green chillies and salt and fry till the onions become translucent.
- Add the chopped tomatoes, red chilli powder and the coriander powder and stir till the tomatoes are cooked.
- Add the eggs/tofu and mix well. Keep stirring on a low flame till the eggs are almost cooked but not too dry. Test for salt.
- Now add the phulka/tortilla pieces and mix well such that the egg/tofu mixture coats all the phulka pieces.
- Garnish with lots of cilantro and serve the ‘Kothu Phulka’ piping hot.
For those who want to avoid the egg/tofu-add the phulka pieces directly after the tomatoes are cooked (point 4).
Enjoy this healthy version of the “kothu Paratha” at lunch/dinner, breakfast or even for a Sunday brunch !
It also makes a good lunch box recipe!
Online Dietitian India