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Paratha with Bari
Breakfast • India
How to Make Paratha with Bari (Traditional & Healthy Version)
Paratha with Bari is a beloved North Indian breakfast, especially popular in Uttar Pradesh and Bihar. This wholesome dish combines the flaky, golden paratha—made from atta (whole wheat flour)—with bari, which are sun-dried lentil dumplings (often made from urad dal or moong dal). The bari is simmered in a spiced tomato-onion gravy, making the combination hearty, protein-rich, and deeply satisfying. Traditionally, this meal is enjoyed during the winter months and on festive mornings, but its nutritious profile means it’s suitable for any day. Paratha with Bari is a comfort food cherished across generations. The paratha is crisp on the outside and soft within, while the bari curry offers a burst of earthy, spicy flavors. Families often gather for breakfast feasts during festivals like Chhath Puja or Holi, where such regional specialties are served. Its roots in rural kitchens highlight the resourcefulness of Indian cuisine—using sun-dried pulses to ensure year-round nutrition. This classic meal is perfect for those seeking authentic taste with health benefits, capturing the soul of Indian home cooking.
Ingredients(for 2 parathas with a bowl of bari curry per person)
- 2 cups Atta (whole wheat flour) (for paratha dough)
- as needed Water (to knead dough)
- 1 tsp Salt
- 2 tbsp Oil (cold-pressed or olive oil)
- 1 cup Baris (sun-dried lentil dumplings) (moong dal or urad dal bari)
- 1 medium, finely chopped Onion (pyaz)
- 2 medium, pureed Tomato (tamatar)
- 1 tsp Ginger-Garlic Paste (adrak-lehsun)
- 1, finely chopped Green Chili (hari mirch) - optional
- 1/2 tsp Turmeric Powder (haldi)
- 1 tsp Coriander Powder (dhaniya powder)
- 1/2 tsp Red Chili Powder (lal mirch) - optional
- 1/2 tsp Cumin Seeds (jeera)
- 2 tbsp, chopped Fresh Coriander Leaves (hara dhaniya) - optional
Instructions
- 1
In a large bowl, combine atta and salt. Gradually add water and knead into a soft, pliable dough. Cover and let it rest for 10 minutes.
10 minutes
Resting the dough ensures softer parathas.
- 2
Divide the dough into equal balls. Roll each ball into a smooth disc using a rolling pin, dusting with dry flour as needed.
5 minutes
Keep the discs uniform for even cooking.
- 3
Heat a tawa (griddle) and cook each paratha until light brown spots appear. Drizzle a few drops of oil on both sides and cook until golden and crisp. Set aside.
10 minutes
Use minimal oil for a healthier version.
- 4
For the bari curry, heat 1 tbsp oil in a pan. Add cumin seeds, let them splutter, then add chopped onions. Sauté until golden.
3 minutes
Well-sauteed onions add depth to the curry.
Why This Dish is Healthy
This dish is a healthier alternative to deep-fried breakfasts due to the use of whole wheat flour and protein-rich lentil baris. By pan-cooking parathas with little oil and using fresh, natural ingredients in the curry, you get a wholesome meal that supports weight management, muscle repair, and digestive health. It’s especially suitable for those seeking balanced vegetarian nutrition.
Paratha with Bari is a balanced meal providing complex carbohydrates from atta and high-quality plant protein from lentil baris. It contains dietary fiber, essential for gut health, and is rich in iron, B vitamins, and minerals like magnesium and potassium. The inclusion of tomatoes and coriander adds antioxidants and vitamin C, while minimal oil keeps the fat content in check. Overall, it’s a nutrient-dense option for sustained energy.
Pro Tips
- 💡Tip 1: Use fresh, soft atta for a smoother paratha dough.
- 💡Tip 2: Dry-roast baris before adding to curry for enhanced flavor.
- 💡Tip 3: Add a pinch of ajwain (carom seeds) to paratha dough for better digestion.
Storage & Serving
Parathas can be stored in an airtight container for up to 24 hours at room temperature or refrigerated for 2 days. Reheat on tawa before serving. Bari curry can be refrigerated for up to 2 days; reheat thoroughly before consuming.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 400.0 kcal |
