Mooli aur Methi ka Paratha & Broken Wheat Upma Cooking Recipe

Mooli aur Methi ka Paratha & Broken Wheat Upma Cooking Recipe

Mooli aur Methi ka Paratha (Radish and Fenugreek Bread) Cooking Recipe

Mooli parathas are commonly eaten as a winter breakfast in Punjab. In my friend’s kitchen garden in Amritsar they have loads of radishes growing, and the freshness of a mooli just pulled from the ground stuffed into a paratha is unforgettable. I like to add fenugreek too for extra flavour.

Ingredients

  • 1 medium-size radish (mooli), grated
  • 210 g whole-wheat flour (atta), plus extra for dusting
  • ½ teaspoon ground fenugreek seeds (methi dana)
  • ½ teaspoon salt
  • 40 g fresh fenugreek leaves (methi), chopped
  • ½ teaspoon red chilli powder
  • pinch of asafoetida
  • ½ teaspoon carom seeds (ajwain), crushed
  • 2 green chillies, chopped
  • 2 tablespoons chopped fresh coriander leaves
  • 2 radish (mooli) leaves, chopped
  • spray olive oil for greasing the tawa

Mooli aur Methi ka Paratha & Broken Wheat Upma Cooking Recipe

Cooking Method

  1. Squeeze out any extra juice from the grated mooli. Reserve the juice.
  2. Mix together the flour, ground fenugreek and salt. Add the reserved mooli juice, plus extra water if necessary, and knead into a stiff and smooth dough. Cover and leave to rest for 15 minutes.
  3. Place the grated mooli, fenugreek leaves, chilli powder, asafoetida, carom seeds, chillies, chopped coriander and mooli leaves in a bowl. Mix well.
  4. Divide the dough into four equal portions. Flatten each one with your hand, keeping the edges thinner than the centre. Place a quarter of the mooli filling in the centre, gather the edges together and roll into a ball. Press down slightly, then leave to rest for 5 minutes.
  5. After this time, roll out the stuffed dough into a paratha. Place on a preheated tawa and roast on a medium heat until both sides are lightly browned and crisp on the outside. Make the remaining parathas in the same way.

815 kj; 192 kcals; 8g protein; 3g fat; O.4g sat fat; 36g carbohydrates; 1 .8g sugar; 4.8g fibre; 271mg sodium

Broken Wheat Upma Cooking Recipe

Upma is a wholesome Indian dish made traditionally with semolina, but some regions use cracked wheat. I can’t make my mind up about this dish…should I eat it for breakfast or as a light meal, or what? It tastes so good! You can use a pressure cooker for the recipe, but I prefer this slow-cooking method as the wheat swells up more, making it tastier. You could use broccoli instead of carrot and blanched sweetcorn instead of peas – experiment with your favourite combinations of vegetables.

Ingredients

  • 60 g natural low-fat yogurt
  • 1 teaspoon salt
  • ¼ teaspoon black mustard seeds
  • 1 teaspoon split black gram (dhuli urad dal)
  • 10-12 curry leaves
  • 1 medium-size onion, chopped
  • 200g fine broken wheat (lapsi)
  • 2.5cm piece root ginger, chopped
  • 3-4 green chillies, chopped
  • 1 medium-size carrot, diced and blanched
  • 75 g peas, blanched (or thawed, if using frozen peas)
  • 1 teaspoon lemon juice
  • 2 tablespoons chopped fresh coriander leaves

Cooking Method

  1. Put the yogurt, salt and 700ml water in a bowl and whisk until smooth. Set aside.
  2. Heat a non-stick pan. Add the mustard seeds and split black gram. When the mustard seeds splutter, add the curry leaves and onion, and cook until lightly browned.
  3. Stir in the broken wheat and continue to cook on a medium heat for 2 minutes. Add the chopped ginger and chillies and cook for another 5 minutes, or until fragrant.
  4. Mix in the yogurt mixture and bring to the boil. Cook the upma on a low heat, stirring continuously, until all the water is absorbed.
  5. Add the carrot and peas, along with lemon juice. Stir gently, adjust the seasoning, and add a little more water if required.
  6. Cover and cook on a low heat for another 8-10 minutes.
  7. Transfer into a serving bowl and garnish with the coriander.

908 kj; 213 kcals; 8g protein; 1 g fat; 0.3g sat fat; 45g carbohydrates; 5g sugar; 1,9g fibre; 513mg sodium

Leave a Comment