Are you looking for a way to make your meals more nutritious with greens without sacrificing the taste? Try this bathua ka paratha! Bathua is also known as Chenopodium or pigweed and is a very nutritious leafy green available in winter. You can have this Indian paratha with seasonal greens for breakfast, lunch, or dinner because it is quite filling too.
In this easy guide, we’ll show you step-by-step how to make bathua paratha recipe, with tips to help you get it just right every time!
Ingredients For Bathua Ka Paratha
Here’s what you’ll need to make this nutritious and delicious bathua ka paratha:
| Ingredient | Quantity |
| Bathua Leaves (Cleaned, Chopped) | 1 cup |
| Whole Wheat Flour | 2 cups |
| Cumin Seeds | 1 teaspoon |
| Ajwain (Carom Seeds) | 1 teaspoon |
| Green Chili (Finely Chopped) | 1 |
| Ginger Paste | 1 teaspoon |
| Salt | To taste |
| Oil (For Kneading The Dough) | 1 tablespoon |
| Water | As required (to knead dough) |
| Ghee Or Oil (For Cooking) | As needed |
Step-By-Step Recipe Guide For Bathua Ka Paratha
To make this healthy bathua ka paratha, follow these steps:
- Firstly, to make the bathua paratha recipe, start by washing and chopping the bathua leaves.
- Then, In a big bowl, mix 2 cups of whole wheat flour with 1 teaspoon of cumin seeds, 1 teaspoon of ajwain, 1 chopped green chili, 1 teaspoon of ginger paste, and some salt. Add the chopped bathua leaves and 1 tablespoon of oil.
- Slowly add water and knead the mixture into a smooth, soft dough. Don’t add too much water at once. Cover the dough with a damp cloth and let it sit for 10-15 minutes.
- After resting, divide the dough into small balls, about the size of a golf ball. Roll each ball out into a round shape, about 6-7 inches wide.
- Heat a pan on medium heat. Put one rolled-out paratha on the pan and cook for about 30 seconds, until you see small bubbles.
- Flip it over, spread some ghee or oil on top, and press gently with a spatula. Flip again, add more ghee or oil, and cook until both sides are golden and crispy.
Do the same for the rest of the dough balls. Enjoy the hot parathas with yogurt, pickles, or chutney!
Tips For Making The Best Bathua Ka Paratha
- Fresh bathua leaves are best for this recipe as they retain their flavor and nutrients. If fresh leaves aren’t available, you can use frozen or dried ones.
- You can adjust the amount of green chili or ginger based on your spice tolerance.
- A well-kneaded dough ensures that the parathas are soft and also easy to roll out.
- Additionally, cooking the parathas on medium heat ensures they are cooked through without burning.
Nutritional Value Per Bathua Ka Paratha
Here’s the nutritional value of one bathua paratha recipe as per 60g:
| Nutrient | Approximate Amount Per Paratha |
| Calories | 150-200 kcal |
| Protein | 4-5 grams |
| Fat | 5-7 grams |
| Carbohydrates | 22-25 grams |
| Fiber | 2-3 grams |
| Sugar | 1-2 grams |
Note: The nutritional value of a single bathua ka paratha can vary depending on the exact recipe and portion sizes and also can vary based on specific ingredients and cooking methods.
Why Adding Bathua Ka Paratha To Your Diet Is Beneficial?
Adding bathua ka paratha to your diet is not just about enjoying a tasty dish, it’s also about reaping some serious health benefits. Here’s a detailed look at why this traditional Indian flatbread is such a great choice:
1. Packed With Essential Nutrients
- Iron: Bathua leaves are rich in iron, which is crucial for making red blood cells. This can help prevent anemia and keep you feeling energetic and also strong.
- Calcium: Both bathua and whole wheat flour contribute calcium, which is essential for maintaining strong bones and teeth. It helps prevent conditions like osteoporosis and supports overall bone health.
- Vitamins A and C: Bathua is loaded with these vitamins. Vitamin A supports healthy vision and skin, while Vitamin C boosts your immune system, helps your body absorb iron, and promotes healthy skin.
2. Great For Digestion
- High in Fiber: The combination of bathua leaves and whole wheat flour makes this paratha high in dietary fiber. Fiber aids digestion prevents constipation, and also promotes a healthy gut. It helps keep everything moving smoothly through your digestive system.
- Feeling Satisfied: Fiber also helps you feel full longer, which can be beneficial if you’re trying to manage your weight. It reduces the likelihood of snacking between meals and helps you maintain a balanced diet.
3. Heart-Friendly
- Whole Wheat Benefits: Whole wheat flour contains nutrients that support heart health. It helps manage cholesterol levels, which can lower the risk of heart disease.
- Antioxidants: Bathua leaves have antioxidants that help reduce inflammation and also protect your heart by neutralizing harmful free radicals in your body.
4. Boosts Immunity
- Nutrient-Rich: The vitamins and minerals in bathua ka paratha help strengthen your immune system. Regularly consuming such nutrient-rich foods can help your body fight off infections and illnesses more effectively.
5. Supports Strong Bones
- Calcium And Iron: The calcium in bathua and whole wheat flour, along with the iron, supports bone health. They contribute to bone density and help prevent bone-related issues, such as fractures and osteoporosis.
6. Help In Weight Management
- Low In Calories: The bathua paratha recipe can be a part of a healthy diet without adding too many calories. It’s a filling option that won’t derail your weight management goals.
- Fiber Helps Control Appetite: The fiber content helps control your appetite and reduces the chances of overeating. It keeps you feeling full and also satisfied, which can be helpful for maintaining a healthy weight.
7. Provides Sustained Energy
- Complex Carbohydrates: Whole wheat flour provides complex carbohydrates that release energy slowly. This means you’ll have steady energy throughout the day, without the crash that can come from simple sugars or refined carbs.
8. Promotes Healthy Skin
- Nutrients For Glowing Skin: The vitamins and minerals in bathua ka paratha contribute to healthy, glowing skin. Vitamin A and C are especially beneficial for skin health, helping to repair and rejuvenate skin cells.
So, not only is the bathua paratha recipe delicious, but it also brings a lot of health benefits to the table! It’s a great way to enjoy a nutritious meal while supporting your overall well-being.
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Frequently Asked Questions
Can I Use Frozen Bathua Leaves?
Yes, you can use frozen bathua leaves. Just thaw them and chop them finely before adding them to the dough.
What Can I Serve With Bathua Ka Paratha?
You can serve bathua paratha recipe with yogurt, pickles, or chutney. It also goes well with a side of vegetables or a hot cup of tea.
How Do I Store Leftover Parathas?
Store leftover parathas in an airtight container. You can keep them at room temperature for a day or refrigerate them for up to a week. Reheat them in a pan or in a microwave before serving.
Can I Make Bathua Ka Paratha Without Ghee Or Oil?
You can make this paratha without ghee or oil, but the parathas may not be as crispy or flavorful. If you want to avoid oil, you can use a non-stick pan to cook them.
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Disclaimer
This blog post was written to help you make healthy and better food choices. So, be aware and take care. The most important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor or dietitian before starting, if you have any concerns.
Eat healthy and live healthy. Enjoy a long, happy life.
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