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!
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
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.
* 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 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.
|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.|