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Spring Onion Paratha
Breakfast • India
How to Make Spring Onion Paratha (Traditional & Healthy Version)
Spring Onion Paratha, known as Hare Pyaz ka Paratha in Hindi, is a beloved breakfast choice in North India, especially during the spring when fresh green onions are plentiful. This wholesome flatbread combines the earthy flavor of whole wheat (atta) with the subtle sharpness of spring onions, creating a nutritious and aromatic meal. Parathas are an integral part of Indian cuisine, often enjoyed with homemade curd, pickle (achar), or a cup of masala chai. The Spring Onion Paratha is a popular choice for busy mornings, as it is quick to prepare, filling, and packed with flavor. Traditionally, parathas are made for breakfast or brunch in Punjabi households and are often served during festive occasions like Lohri and Baisakhi, celebrating the harvest season. This recipe highlights the regional use of fresh, seasonal produce and the skillful balance of spices, making it a comforting and energizing dish. The Spring Onion Paratha is not only delicious but also a great option for those looking to enjoy authentic Indian flavors in a health-conscious manner. Its versatility allows it to be customized for various dietary needs, making it a favorite across generations.
Ingredients(for 2 medium parathas per serving)
- 1 cup Whole wheat flour (atta)
- 1 cup (finely chopped) Spring onions (hare pyaz)
- 2 tbsp (finely chopped) Fresh coriander leaves (dhaniya)
- 1 (finely chopped) Green chillies (hari mirch) - optional
- 1/2 tsp Ajwain seeds (carom seeds)
- 1/2 tsp Salt (namak)
- 1/4 tsp Red chilli powder (lal mirch) - optional
- 1/2 tsp Cumin powder (jeera powder)
- 2 tbsp Low-fat yogurt (dahi) - optional
- as needed Water
- 1 tbsp Oil or ghee (for cooking)
Instructions
- 1
In a large bowl, combine whole wheat flour (atta), chopped spring onions (hare pyaz), coriander leaves (dhaniya), ajwain, salt, cumin powder, and red chilli powder. Add green chillies if desired.
5 minutes
Mix the ingredients well to distribute the flavors evenly.
- 2
Add low-fat yogurt (dahi) for softness, then gradually add water to knead a soft, pliable dough. Cover and let it rest for 10 minutes.
10 minutes
Resting allows the dough to absorb moisture for better rolling.
- 3
Divide the dough into equal portions and roll each into a smooth ball. Dust with flour and flatten gently.
2 minutes
Use a little atta for dusting to prevent sticking.
- 4
Roll out each dough ball into a thin, round paratha (about 6 inches in diameter) using a rolling pin.
3 minutes
Keep the paratha even for uniform cooking.
Why This Dish is Healthy
This paratha is a healthy choice because it uses whole grains, fresh vegetables, and minimal oil. The fiber from atta and the vitamins from spring onions and coriander make it nutrient-dense. It is suitable for weight management, heart health, and diabetes control when prepared with low-fat yogurt and little oil. The recipe avoids processed ingredients, focusing on fresh, seasonal produce commonly found in Indian kitchens.
Spring Onion Paratha is rich in dietary fiber due to the use of whole wheat (atta), which supports digestive health and keeps you full longer. Spring onions provide essential vitamins A, C, and K, along with antioxidants that boost immunity. The addition of coriander and green chillies offers minerals and phytochemicals. Using low-fat yogurt and minimal oil ensures a lower fat content, making this paratha a balanced meal with moderate carbohydrates, good protein, and healthy fats.
Pro Tips
- 💡Tip 1: Rest the dough for at least 10 minutes for softer parathas.
- 💡Tip 2: Use fresh spring onions for a more aromatic flavor.
- 💡Tip 3: Cook parathas on medium flame to avoid burning and ensure even cooking.
Storage & Serving
Store cooked parathas in an airtight container for up to 2 days. Reheat on tawa before serving. Dough can be refrigerated for 24 hours, covered to prevent drying.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 210.0 kcal |
