Physiques By Vinay

In this recipe pack:

1. Palak & Paneer Paratha
2. Beetroot Paratha
3. Carrot and Peas Paratha
4. Gobi Paratha (Cauliflower Paratha)
5. Moong Dal Paratha
6. Chana Dal Paratha (Split Bengal Gram Paratha)
7. Methi Paratha

1. Palak & Paneer Paratha

Ingredients:

• 50g whole wheat flour
• 20g paneer, crumbled
• 20g spinach, finely chopped
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp red chili powder
• Salt to taste
• Water as needed

Directions:

1. In a bowl, mix the wheat flour, paneer, spinach, cumin powder, coriander powder, red chili powder, and salt.
2. Add water little by little and knead the dough until it becomes smooth.
3. Divide the dough into equal sized balls and roll them out into thin circles.
4. Heat a tawa (griddle) over medium heat and place the rolled-out paratha on it.
5. Cook for a minute or until small bubbles form on the surface.
6. Flip the paratha and cook the other side.
7. Apply a little oil or ghee on both sides of the paratha and cook until brown spots appear.
8. Serve hot with raita or pickle.

Calories: 219 kcal | Protein: 10g | Carbohydrates: 32g | Fat: 6g

2. Beetroot Paratha

Ingredients:

• 50g whole wheat flour
• 50g beetroot, boiled and grated
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp red chili powder
• Salt to taste
• Water as needed

Directions:

1. In a bowl, mix the wheat flour, grated beetroot, cumin powder, coriander powder, red chili powder, and salt.
2. Add water little by little and knead the dough until it becomes smooth.
3. Divide the dough into equal sized balls and roll them out into thin circles.
4. Heat a tawa (griddle) over medium heat and place the rolled-out paratha on it.
5. Cook for a minute or until small bubbles form on the surface.
6. Flip the paratha and cook the other side.
7. Apply a little oil or ghee on both sides of the paratha and cook until brown spots appear.
8. Serve hot with curd or chutney.

Calories: 186 kcal | Protein: 6g | Carbohydrates: 35g | Fat: 2g

3. Carrot and Peas Paratha

Ingredients:

• 50g whole wheat flour
• 20g carrot, grated
• 20g peas, boiled and mashed
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp red chili powder
• Salt to taste
• Water as needed

Directions:

1. In a bowl, mix the wheat flour, grated carrot, mashed peas, cumin powder, coriander powder, red chili powder, and salt.
2. Add water little by little and knead the dough until it becomes smooth.
3. Divide the dough into equal sized balls and roll them out into thin circles.
4. Heat a tawa (griddle) over medium heat and place the rolled-out paratha on it.
5. Cook for a minute or until small bubbles form on the surface.
6. Flip the paratha and cook the other side.
7. Apply a little oil or ghee on both sides of the paratha and cook until brown spots appear.
8. Serve hot with pickle or chutney

• Calories: 110-120 kcal
• Protein: 4-5 g
• Carbohydrates: 19-20 g
• Fat: 2-3 g
• Fiber: 3-4 g

4. Gobi Paratha (Cauliflower Paratha)

Ingredients:

• 50g whole wheat flour
• 50g cauliflower, grated
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp red chili powder
• Salt to taste
• Water as needed
• Oil for cooking

Directions:

1. In a bowl, mix the wheat flour, grated cauliflower, cumin powder, coriander powder, red chili powder, and salt.
2. Add water little by little and knead the dough until it becomes smooth.
3. Divide the dough into equal-sized balls and roll them out into thin circles.
4. Heat a tawa (griddle) over medium heat and place the rolled-out paratha on it.
5. Cook for a minute or until small bubbles form on the surface.
6. Flip the paratha and cook the other side.
7. Apply a little oil or ghee on both sides of the paratha and cook until brown spots appear.
8. Serve hot with pickle or chutney.

Nutrition Information (per serving):

• Calories: 215 kcal
• Protein: 6g
• Carbohydrates: 35g
• Fat: 5g
• Fiber: 6g

5. Moong Dal Paratha

Ingredients:

• 50g whole wheat flour
• 20g moong dal (split and skinned green gram), boiled and mashed
• 1/4 tsp cumin powder
• 1/4 tsp coriander powder
• 1/4 tsp red chili powder
• Salt to taste
• Water as needed
• Oil for cooking

Directions:

1. In a bowl, mix the wheat flour, mashed moong dal, cumin powder, coriander powder, red chili powder, and salt.
2. Add water little by little and knead the dough until it becomes smooth.
3. Divide the dough into equal-sized balls and roll them out into thin circles.
4. Heat a tawa (griddle) over medium heat and place the rolled-out paratha on it.
5. Cook for a minute or until small bubbles form on the surface.
6. Flip the paratha and cook the other side.
7. Apply a little oil or ghee on both sides of the paratha and cook until brown spots appear.
8. Serve hot with pickle or chutney.

Nutrition Information (per serving):

• Calories: 204 kcal
• Protein: 8g
• Carbohydrates: 35g
• Fat: 4g
• Fiber: 6g

6. Chana Dal Paratha (Split Bengal Gram Paratha)

Ingredients:

• 40 grams of chana dal (split Bengal gram)
• 20 grams of whole wheat flour
• 1/4 teaspoon of cumin powder
• 1/4 teaspoon of coriander powder
• 1/4 teaspoon of red chili powder
• Salt to taste
• Water as required
• 1 teaspoon of oil

Directions:

1. Rinse and soak the chana dal in water for 2 hours.
2. After 2 hours, drain the water and grind the chana dal to a coarse paste.
3. Add the whole wheat flour, cumin powder, coriander powder, red chili powder, and salt to the chana dal paste and mix well.
4. Knead the mixture into a smooth dough, using water as required.
5. Divide the dough into 2 equal parts and roll each part into a ball.
6. Flatten each ball with a rolling pin to make a circular disc of about 5 inches in diameter.
7. Heat a non-stick pan over medium heat and place the flattened disc on the pan.
8. Cook until golden brown spots appear on both sides, brushing with oil as needed.
9. Repeat the process with the remaining dough ball to make the second paratha.
10. Serve hot with yogurt or chutney.

Calories: 260 Macronutrients: Carbohydrates – 34g, Protein – 12g, Fat – 7g

7. Methi Paratha

Ingredients:

• 20 grams of whole wheat flour
• 20 grams of methi (fenugreek) leaves, finely chopped
• 1 green chili, finely chopped
• 1/4 teaspoon of cumin powder
• 1/4 teaspoon of coriander powder
• Salt to taste
• Water as required
• 1 teaspoon of oil

Directions:

1. Mix the whole wheat flour, methi leaves, green chili, cumin powder, coriander powder, and salt in a bowl.
2. Knead the mixture into a smooth dough, using water as required.
3. Divide the dough into 2 equal parts and roll each part into a ball.
4. Flatten each ball with a rolling pin to make a circular disc of about 5 inches in diameter.
5. Heat a non-stick pan over medium heat and place the flattened disc on the pan.
6. Cook until golden brown spots appear on both sides, brushing with oil as needed.
7. Repeat the process with the remaining dough ball to make the second paratha.
8. Serve hot with yogurt or chutney.

Calories: 70 Macronutrients: Carbohydrates – 12g, Protein – 2g, Fat – 2g