Naan Therapy

Or should it be 'paratha' therapy …

Best way to eat peas

with 2 comments

Puffed flatbread, stuffed with spiced peas, ready to eat

Puffed flatbread, stuffed with spiced peas, ready to eat

Flatbread stuffed with peas (matar paratha) is a wholesome meal. If made correctly, it can provide protein and sufficient fiber while being low on fats and simple carbohydrates. Traditional way of making this flatbread is too heavy on fats and simple carbohydrates. But this variation, like the cauliflower stuffed flatbread, is a new way of cooking and is heart healthy – only 1 Tbsp oil and a full 20 gm of fiber per serving.

Pea ball, ready to stuff, centered on flattened dough

Pea ball, ready to stuff, centered on flattened dough

For the peas (6 flatbreads, 2 servings):

  • 1 package frozen peas, thawed (16 oz / 1 lb shelled)
  • 1 medium shallot finely chopped
  • 1 inch piece of ginger coarsely chopped
  • Handful of mint leaves
  • 1 thai chili
  • 1 Tbsp mango powder (amchoor) or 1 tsp lime/lemon juice
  • 1 tsp salt
  • 1 Tbsp crushed coriander seeds

In a food processor, pulse all the ingredients, except the shallot, until a coarse thick batter forms. In a heavy bottomed pan on medium heat, heat 1 tsp of oil and sweat the shallot until translucent. Add the batter. Cook for 10-15 minutes stirring often. The mixture should dry out to a dough like consistency. Let cool to room temperature. At this point the spiced pea mixture can be refrigerated for up to 3 days.

Pea ball stuffed inside the dough ball

Pea ball stuffed inside the dough ball

An hour before you are ready to make the flatbread, make a pliable dough (6 flatbreads, 2 servings):

  • 1 cup of white whole wheat flour
  • 2 Tbsp wheat bran (makes for a nuttier and crispier flatbread)
  • 1/2 tsp of ajwain seeds (optional; is used as digestive aid in Ayurvedic medicines)

Let rest. The dough can rest upto 8 hours. You may have to add a sprinkling of water when ready to use.

Make minimalist raita before making the flatbreads. When ready, split the dough into six pieces, roll each into a ball. Split the pea mixture ino six portions and roll each portion gently into a ball. This one is an easier flatbread to make compared to stuffed cauliflower flatbread.

Shaped flatbread, stuffed with spiced pea mixture

Shaped flatbread, stuffed with spiced pea mixture

Assemble the following:

  • 1 iron pan, 8-9-inches in diameter on medium-high heat
  • 1 heavy duty spatula
  • 2-3 Tbs of canola oil for pan frying (instead of clarified butter)
  • 1 silicone brush for smearing oil on the flatbreads (this will reduce oil usage)
  • Rolling pin and flat surface (preferably marble)
  • 1/3 cup of whole wheat flour for rolling

For each piece, flatten into a 3-4 inch diameter tortilla with rolling pin and little flour. Place a pea mixture ball at the center. Close the dough like a dumpling. Now re-roll the dough ball (with pea mixture inside), with the aid some flour, into 6-7 inch diameter tortilla. Place on the hot iron pan. Flip after 30-45 sec, brush with 1/2 tsp of oil and flip again. Brush with 1/2 tsp of oil on the dry side. Cook the flatbread on each side for 1-2 minutes until light brown spots appear. Flip no more than 2-3 times during the 2-3 minutes it takes to cook each flatbread. Serve immediately for best results (with raita and pickles).

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2 Responses

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  1. […] If you are comfortable handling dough, like in pizza or pastry, this step of rolling and stuffing will be relatively easy. Otherwise a bit of practice and patience is called for. See more illustration for rolling and frying stuffed paratha, check out pea stuffed paratha. […]

  2. […] have been on a quest for guilt free parathas for many years now. I thought I had it with my pea paratha but I stand corrected. A recent culinary experiment made me realize that an even better filling is […]


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