Broccoli Paratha

Broccoli Paratha

Broccoli belongs to the same cruciferous family like cabbage,kale, cauliflower,collards and Brussels sprouts. It is a low calorie vegetable and is loaded with fibre, vitamins A, C folic acid and is also known for it’s anti-inflammatory properties. It must be noted that eating raw broccoli has actually more benefits than eating these in the cooked form as some of the antioxidants and vitamin C are destroyed by heat.

Ingredients for Broccoli Paratha:

For the stuffing:

  • Broccoli, grated: 2 cups
  • Ginger: 1″ piece grated
  • Garlic(optional): 4 cloves grated
  • Green chilies(optional): 1-2 finely chopped (adjust to individual heat tolerance)
  • Red chili powder: 1-2 tsp (adjust according to individual heat tolerance)
  • Coriander powder: 1 tbsp
  • Cumin powder: 1/2 tsp
  • Amchur powder: 1-2 tsp
  • Turmeric powder: 1/2 tsp
  • Cumin seeds/Jeera : 1 tsp
  • Salt: to taste
  • Oil: 3 tsp

Ingredients for the dough:

  • Whole Wheat flour: 2 cups
  • Salt: 1/4 tsp
  • Oil: 2tsp
  • Water: as needed to make a soft dough

Method:

  1. In a deep bowl put the ingredients for the dough and knead adding the water a little at a time. Once you have a soft dough, keep aside for at least 30mins. Knead once again and keep it aside.
  2. For the stuffing, heat a kadai, add the oil, when it is hot enough add the cumin seeds then the turmeric.
  3. Add the grated broccoli, ginger+garlic and the rest of the spices,salt and saute till the broccoli starts to wilt.
  4. Let it cool. Portion it out into equal sized balls.
  5. Roll out a small ball of the dough, place an equal quantity of the stuffing in the center.
  6. Fold the sides of the dough so as to cover the stuffing completely.
  7. Flatten it from the middle, roll in some flour and roll out.
  8. Heat a tawa, place the rolled paratha and let it partially cook on one side.
  9. Flip it, spread a couple of drops of oil on the cooked side and flip and do the same on the other side.
  10. Serve hot with pickle or yogurt.

 

 


Methi Pulao (Methi Rice) Fenugreek leaves pilaf

Methi Rice/ Methi Pulao

Both methi seeds(fenugreek seeds) and methi leaves(fenugreek leaves) have been long used in Indian families as not just a culinary  ingredient, but also for it’s medicinal properties. The seeds are great for :

  1. diabetics as it can control the blood sugar levels (soak a tablespoon of methi seeds overnight and have it along with the soaked water the next day).
  2. relieves constipation,
  3. a boon to new mothers as it is a known galactogogue (increases breast milk),
  4. It is also believed to relieve menstrual cramps when taken along with yogurt/ buttermilk. (Soak a tablespoon of methi seeds/powder in yogurt/buttermilk for a couple of hours or overnight and eat it when you have menstrual cramps).
  5. lowering cholesterol

Methi leaves taste great in just about any dish. You can use the fresh leaves to make parathas, theplas, sabzi, add it into your dal or make methi pulao with it. Here’s a quick and simple methi pulao that can be served with a raitha.

Ingredients for Methi Rice/Methi Pulao:

  • Basmathi Rice: 2 cups (wash and soak in water for 20-30mins)
  • Methi: 3-4 small bunches (or 1 big) washed and finely chopped
  • Onion: 1 big (finely sliced)
  • Tomatoes: 3 small (finely diced)
  • Peas: a handful (optional)
  • Ginger+garlic paste: 1 tsp
  • Cumin seeds(jeera): 1tsp
  • Cloves: 1-2nos.
  • Peppercorns: 5 nos.
  • Bay leaf: 1
  • Cinnamon: 1″ stick
  • Whole cardamom: 2nos.
  • Turmeric: 1/2 tsp
  • Water: 4 cups
  • Red chili powder: 1-2 tsp (or as per spice tolerance)
  • Cumin powder: 1/2 tsp
  • Coriander powder: 2tsp
  • Garam masala: 1/4 tsp
  • Oil: 3tsp
  • Salt: to taste

Method:

  1. Heat the oil in a pressure cooker. Add the whole spices (peppercorn, cloves, cinnamon, cumin seeds, cardamom and bay leaf).
  2. Then add the turmeric, sliced onions and fry till the onions turn golden brown.
  3. Add the ginger+garlic paste and fry for a minute.
  4. Then add the chopped methi leaves and fry for 3-4 minutes on low flame.
  5. Add the tomatoes and the spice powders (chili, cumin, coriander,garam masala) and some salt and cook till the tomatoes are mushy.
  6. Add the soaked and drained basmathi rice, peas(optional) and mix well for 2 mins.
  7. Add the water, taste for salt and cover the pressure cooker and let it cook till one whistle.
  8. Switch off, let the pressure drop. Open and gently fork the rice to separate the grains.
  9. Serve hot with raitha of your choice.

Note: you can add 2 tablespoon of crushed peanuts as a garnish before serving. Enjoy.

Methi Rice

Methi Pulao (How to make methi pulao)

Indian Dietitian Online