Sweet Potato Paratha

Flat bread stuffed with spiced, sweet potato mash. Though it is a fancy explanation, this dish is just a healthy cousin of the well-loved aloo paratha. Most people wouldn’t even find the difference this paratha and its potato version. It’s yummy and nutritious. Give it a try!

Ingredients

For the filling

Sweet potato – 1 medium(boiled and mashed)

Horse gram sprouts – 2 spoons (steamed)

Onions – 1 medium (finely chopped)

Green chillies – 1-2 small (finely minced)

Red chilli powder – ¼ teaspoon

Garam masala – ½ teaspoon

Jeera powder – ½ teaspoon

Coriander powder – ½ teaspoon

Amchoor(dry mango) powder – ¼ teaspoon

Salt – as needed

Fresh coriander – 1 teaspoon (finely chopped)

For the dough

Whole wheat flour – 2 cups

Salt – as needed

Water – to knead into smooth, firm dough

IMG_20170316_192618 (1)

Method

Mix flour, salt and water to make a firm, smooth dough.  Keep aside for at least 20 minutes. Meanwhile, to make the filling, mash or grate the boiled sweet potatoes. Add steamed sprouts and mash again. Add the other ingredients mentioned for filling in the ingredients list, making sure that items like onion and green chillies are free from extra moisture. Mix well. Your filling is ready.

Take a lemon sized ball of the whole wheat dough and shape it into a large cup using your fingers. Take an almost equal quantity of filling. Place it in the dough cup and bring the edges together so that the dough completely covers the filling. Roll this filled cup in your hands to form a ball, dust the filled ball with flour and roll it into parathas using light strokes (without exerting pressure). Heat a pan and cook the parathas on both sides with oil or ghee.

Notes:

* The sweet potatoes have to be mashed well. Otherwise, you will find it difficult to roll out the parathas. I find that grating the boiled potatoes makes the filling finer, thereby the rolling out easier.

* I have added steamed horse gram sprouts for extra nutrition. You can replace that with other small sized sprouts or omit adding sprouts. It will not hamper the taste of parathas.

* Onions, green chillies and coriander should be chopped finely. This, again, ensures easy rolling of parathas.

* Ensure the ingredients are free of any extra moisture. Otherwise the parathas will turn out soggy.

* The spices mentioned in this recipe are basically of my choice. You can adjust according to your taste and preferences.

Know Your Ingredient

sweet-potato

pic courtesy: mayakitchenette.com

 

Sweet potato is an underground tuber and grows on the root of the plant. It is rich in fiber and highly nutritious. It’s also rich in beta carotene, which gets transformed to vitamin A in the body.

It is an excellent food for people looking to gain healthy weight and hence a great option for kids (well, my kids 😉).

Sweet potatoes are rich in zinc, magnesium and vitamin B complex making it an excellent food for managing arthritis.

They also have high levels of potassium, which helps in maintaining a healthy blood pressure level.

Choline, a nutrient present in sweet potatoes, is a water soluble, vitamin-like nutrient which is important for liver function, brain development, muscle movement and nerve function.

Now, you know why sweet potatoes can be considered a super health food.Feel free to add it in large quantities to your daily diet. Check out the table below on how to buy and store sweet potatoes.

Type Vegetable
Form Fresh
How to Buy Look for firm, heavy (for their size) potatoes which are free from bruises, soft spots or sprouts.
Storage Store in a cool, dry place away from moisture. Stays good for up to two weeks. Do not refrigerate.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s