Avarakai Paratha
Breakfast • India
How to Make Avarakai Paratha (Traditional & Healthy Version)
Avarakai Paratha is a unique and nutritious Indian breakfast featuring avarakai (broad beans) stuffed inside whole wheat flatbread. Originating from North India, this wholesome recipe celebrates the bounty of seasonal vegetables and the age-old tradition of paratha-making in Indian households. The earthy, mildly sweet taste of avarakai pairs beautifully with the nutty flavor of atta (whole wheat flour), making it a delightful breakfast option for health-conscious families. Parathas are a staple across North Indian states, often enjoyed during festivals, family gatherings, or as a comforting meal on busy mornings. The inclusion of avarakai not only adds a vibrant green hue but also boosts the nutritional profile of this dish, making it a great choice for those tracking calories and seeking balanced vegetarian meals. Avarakai Paratha is easy to prepare and can be customized to suit regional palates, with spices and herbs reflecting the diversity of Indian cuisine. Served hot from the tawa, it is best paired with homemade dahi (curd), chutney, or a simple salad, making it a complete meal for breakfast or brunch.
Ingredients(for 1 medium-sized paratha per serving)
- 1 cup Atta (whole wheat flour) (for dough)
- 1 cup Avarakai (broad beans) (finely chopped)
- 1 small Onion (finely chopped)
- 1 Green chili (finely chopped) - optional
- 1/2 inch Ginger (grated)
- 2 tbsp Coriander leaves (fresh, chopped)
- 1/2 tsp Ajwain (carom seeds) (for digestion) - optional
- to taste Salt
- 1/4 tsp Red chili powder - optional
- 1 tsp per paratha Ghee or oil (for roasting, use oil for vegan)
- as needed Water (for kneading dough)
Instructions
- 1
Wash and finely chop avarakai (broad beans). Set aside. Prepare the stuffing by sautéing avarakai with onion, green chili, ginger, and coriander in a little oil. Add salt, red chili powder, and ajwain. Cook until beans are tender and mixture is dry.
7 minutes
Ensure stuffing is moisture-free to prevent parathas from breaking.
- 2
In a mixing bowl, combine atta with a pinch of salt and ajwain. Gradually add water and knead into a soft, smooth dough. Cover and let it rest for 10 minutes.
10 minutes
Resting the dough makes parathas softer.
- 3
Divide dough and stuffing into equal portions. Roll out a small dough ball into a disc, place stuffing in the center, fold edges, and gently roll out again to a medium-sized paratha.
5 minutes
Use dry flour while rolling to prevent sticking.
- 4
Heat a tawa (griddle) on medium flame. Place rolled paratha and cook for 1-2 minutes, then flip. Apply ghee or oil and cook both sides until golden brown and crisp.
5 minutes
Press gently with a spatula for even roasting.
Why This Dish is Healthy
This dish is a healthy choice for breakfast as it combines whole grains and seasonal vegetables, ensuring balanced macros and micronutrients. The fiber from avarakai and atta promotes satiety and good digestive health, making it ideal for weight management and diabetic diets. Minimal oil and high-protein filling support muscle health and provide sustained energy for active mornings.
Avarakai Paratha is rich in dietary fiber, protein, and essential vitamins. Broad beans offer B vitamins, iron, and magnesium, while atta provides complex carbohydrates and fiber for sustained energy. The use of minimal ghee or oil keeps the fat content controlled. Fresh vegetables and herbs add antioxidants, supporting immunity and digestion. This vegetarian recipe is naturally cholesterol-free and can be adapted for vegan diets by simply using oil instead of ghee.
Pro Tips
- 💡Tip 1: Ensure stuffing is dry to prevent parathas from breaking.
- 💡Tip 2: Rest dough for at least 10 minutes for softer parathas.
- 💡Tip 3: Use homemade dahi or mint chutney for a refreshing pairing.
Storage & Serving
Store cooked parathas in an airtight container for up to 24 hours. Reheat on a tawa before serving. Stuffing can be made ahead and refrigerated for 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 180.0 kcal |
