High-Fibre Peas Paratha: A Diabetic-Friendly Stuffed Flatbread
A wholesome Indian recipe crafted for health-conscious eating: nutritious, delicious, and easy to make at home.
This high-fibre peas paratha is a diabetes-friendly twist on the classic North Indian stuffed flatbread. Made with whole wheat flour and a protein-rich green pea filling, it's designed to keep you full without spiking blood sugar. The addition of roasted gram flour (besan) boosts protein and fibre, while minimal oil keeps it heart-healthy. Perfect for a satisfying breakfast or lunch, this paratha is easy to make and pairs well with curd or a low-sugar pickle.
Ingredients
How to Make It
In a large bowl, combine whole wheat flour and salt. Add oil and mix well.
Gradually add water and knead into a soft, smooth dough. Cover and rest for 20 minutes.
Meanwhile, steam the green peas until soft. You can pressure cook them with 1 cup water for 3-4 whistles, or steam in a steamer for 10 minutes. Drain any excess water and let cool.
Mash the peas coarsely with a fork or potato masher.
Dry roast cumin seeds in a pan until fragrant. Remove and crush lightly.
In the same pan, dry roast besan on low heat until it turns light brown and aromatic. Be careful not to burn.
In a bowl, mix mashed peas, roasted cumin, roasted besan, coriander leaves, green chili, asafoetida, garam masala, and salt. Adjust salt to taste.
Divide the dough into 8 equal balls. Roll each into a small circle (about 4 inches).
Take one circle, place about 2 tbsp of filling in the center. Cover with another circle and seal edges well. You can also make a single paratha by placing filling on one circle and folding over, but the two-circle method is easier.
Gently roll the stuffed paratha to about 6-7 inches, using dry flour to prevent sticking.
Heat a non-stick tawa or skillet over medium-high heat. Place the paratha and cook until bubbles appear. Flip and apply a little oil or ghee on the cooked side.
Flip again, apply oil on the other side, and press gently with a spatula. Cook until golden brown spots appear on both sides.
Repeat with remaining dough and filling.
Serve hot with low-fat curd, mint chutney, or a diabetes-friendly pickle.
Nutrition per serving
* Approximate values per serving
Health Benefits
This paratha is rich in dietary fibre from whole wheat and green peas, which helps slow down glucose absorption and maintain steady blood sugar levels. The addition of besan adds plant-based protein, promoting satiety and muscle health. Green peas are a good source of vitamins A, C, and K, and minerals like iron and manganese. Using minimal oil makes it heart-friendly. Perfect for those managing diabetes, PCOS, or aiming for weight loss.
Pro Tips
- →Steam the peas instead of boiling to retain maximum nutrients and avoid excess water.
- →Roast the besan well to remove raw taste and enhance flavor.
- →For a softer paratha, knead the dough with warm water.
- →If the filling is moist, add a little more roasted besan to absorb moisture.
- →Cook on medium-high heat to get crispy exterior without using too much oil.
Variations
- 1Add grated carrots or chopped spinach to the filling for extra nutrients.
- 2For a vegan version, use oil instead of ghee.
- 3Replace green peas with steamed and mashed cauliflower for a low-carb option.
- 4Add a tablespoon of flaxseed powder to the dough for extra omega-3 and fibre.
Frequently Asked Questions
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