Best way to eat peas
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.
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.
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.
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).