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Make the dough
In a bowl add wheat flour, add salt, water and knead it to a soft dough. Keep it aside covered with a cloth.
Hari phool gobi paratha
Hari phool gobi paratha has 152.4 calories per serving (1 Large Piece) — that's 286.1 calories per 100g. It provides 2.7g protein, 15g carbs, and 9.1g fat. With a low glycemic index (GI: 50), this recipe is suitable for weight loss, diabetes management, PCOS. The 2.9g of dietary fiber per serving adds to its nutritional value. It contains anti-inflammatory ingredients like turmeric and ginger.
Track the exact calories and macros of Hari phool gobi paratha in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories152.4 kcal
- Carbs15.0 g (60.2 kcal)
- Protein2.7 g (10.7 kcal)
- Fats9.1 g (81.6 kcal)
Nutrition Label
Hari phool gobi paratha
- Serving Size1 Large Piece (50 g)
- Calories152.4 kcal
- Carbs15.0 g
- Fiber2.9 g
- Sugar0.7 g
- Protein2.7 g
- Fat9.1 g
- Saturated fat5.1 g
- Mono unsaturated fat2.6 g
- Poly unsaturated fat0.7 g
- Cholesterol20.3 mg
- Sodium74.6 mg
Nutrition per 100g
- Calories286.1 kcal
- Carbs28.2 g
- Fiber5.4 g
- Sugar1.4 g
- Protein5.0 g
- Fat17.0 g
- Cholesterol38.2 mg
- Sodium140.1 mg
1 serving = 53.3g
Cooking time: 10 minutes
Serves: 13 persons
Ingredients
Broccoli raw
100 Grams
Ghee clarified butter
22 Tea Spoon
Whole wheat flour
300 Grams
Chillies green - all varieties
10 Grams
Onion small
50 Grams
Cumin seeds
1 Tea Spoon
Turmeric powder
2.5 Grams
Rice bran oil
2 Tea Spoon
Salt
2.5 Grams
Water
100 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Instructions
1
2
Wash the vegetables
Wash the broccoli, onions and chop it finely.
3
Prepare the stuffing
Heat oil in a nonstick pan on medium heat. Add cumin seeds and let them splutter. Then add onions, green chilies, ginger-garlic paste, chopped broccoli, salt. Stir fry until most of the moisture has evaporated. Now add turmeric powder and stir it well, turn off the flame and let it cook.
4
Roll out the dough
Divide the dough into equal portions, take one portion, flatten it into the small circle using a rolling pin, fill in the stuff, gather all the sides of the dough bring them together. Roll it to desired thickness without applying too much pressure.
5
Cook the parathas
Preheat a skillet or girdle and place the paratha on it. Cook on one side for 30 seconds applying ghee, flip to other side and let it cook for 30 seconds.
6
Serve it
Transfer it to a plate, serve hot with raita or chutney.
Also Known As
Glycemic Index
50 Low
Likely to produce a slower, steadier rise in blood glucose for most people.
How to flatten the spike
- Pair this dish with a protein source (dal, paneer, eggs, fish, or curd).
- Add a fiber-rich side salad or non-starchy vegetables.
- Avoid combining this with another high-carb side in the same meal.
Compare & Substitute
| Nutrient | Hari phool gobi paratha | Cauliflower paratha | GobI paratha | Phoolkobi paratha |
|---|---|---|---|---|
| Calories | 152.4 kcal | 146.6 kcal | 146.6 kcal | 146.6 kcal |
| Carbs | 15 g | 14.9 g | 14.9 g | 14.9 g |
| Protein | 2.7 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 9.1 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 2.9 g | 3 g | 3 g | 3 g |
| Sugar | 0.7 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 74.6 mg | 75.6 mg | 75.6 mg | 75.6 mg |
| Cholesterol | 20.3 mg | 20.6 mg | 20.6 mg | 20.6 mg |
Health Goals Suitability
Weight Loss
At just 152.4 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.9g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.7g per serving) — not sufficient alone for muscle building. Combine with high-protein sides like paneer, eggs, chicken, dal, or a protein shake to reach 25-30g protein per meal.
Heart Health
Watch your intake — saturated fat (5.1g) is on the higher side. Reduce ghee/oil and use olive or mustard oil for healthier fats.
PCOS
Low GI (50) with 2.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Thyroid
Contains cruciferous vegetables which are goitrogenic when raw. However, cooking significantly reduces goitrogen activity. If you have hypothyroidism, ensure these are well-cooked and maintain a gap of 30-60 minutes from thyroid medication.
Portion Guidance
Weight Loss
1 Large Piece (~53.3g) or slightly less. Pair with a high-fiber side like cucumber raita or salad to feel full on fewer kcal.
Muscle Gain
1 Large Piece (~53.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~53.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~53.3g) provides a balanced portion. Adjust based on your daily kcal target — track accurately in the Hint app.
Recipe Modifications
Lower fat
Use low-fat paneer or reduce ghee/butter by half. Switch to a non-stick pan to minimize oil.
Boost protein
Add 50g paneer, a boiled egg, or a side of sprouted moong dal. Stirring in 1 tbsp of peanut butter also adds 4g protein.
Lower glycemic load
Replace refined flour (maida) with whole wheat atta, or swap white rice with brown rice or millets like jowar/bajra.
Make diabetes-friendly
Replace potato with cauliflower or bottle gourd. Add a squeeze of lemon — the acidity lowers glycemic response.
Meal prep friendly
Hari phool gobi paratha stores well for 2-3 days refrigerated. Reheat on stovetop for best texture. Prepare ingredients in advance for quick weeknight cooking.
Common Mistakes
Using too much oil or ghee
Why it matters: Excess oil can double the calorie content without adding nutritional value.
Fix: Measure oil with a tablespoon instead of pouring freely. 1 tbsp = 120 kcal.
Not measuring serving size
Why it matters: The nutrition values are for 1 standard serving. Eating 2-3x the serving means 2-3x the kcal (304.9-457.3 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Pairing with another high-GI food
Why it matters: Eating rice with another starchy dish doubles the glycemic load, causing sharp blood sugar spikes.
Fix: Choose one carb source per meal. Pair with roti instead of rice, or add a protein-rich side.
Overcooking the vegetables
Why it matters: Overcooking destroys heat-sensitive vitamins (C, B-complex) and reduces fiber quality.
Fix: Cook vegetables until just tender. Add delicate vegetables (like spinach or capsicum) in the last 2-3 minutes.
Frequently Asked Questions
One serving of Hari phool gobi paratha contains 152.4 kcal (2.7g protein, 15g carbs, 9.1g fat). That's 286.1 kcal per 100g. You can track exact portions in the Hint app.
At just 152.4 kcal per serving, this is an excellent choice for weight management. Pair with a salad or raita for a filling, low-calorie meal.
With a low glycemic index of 50, this recipe supports stable blood sugar levels. The 2.9g fiber further slows glucose absorption. The glycemic index is 50 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Hari phool gobi paratha has 2.7g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Hari phool gobi paratha is light enough for dinner at 152.4 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Hari phool gobi paratha is low in protein, pair it with dal, paneer, curd, or eggs. Add a fiber-rich salad for completeness. Track your full meal in the Hint app for accurate nutrition totals.
Low GI (50) with 2.9g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS. The high fiber content supports hormone balance by aiding estrogen metabolism.
Scientific References
Low glycemic index foods help improve blood sugar control in people with diabetes
Brand-Miller J et al. (2003). Low-glycemic index diets in the management of diabetes. Diabetes Care.
DOI: 10.2337/diacare.26.8.2261Increased dietary fiber intake is associated with lower body weight
Slavin JL (2005). Dietary fiber and body weight. Nutrition.
DOI: 10.1016/j.nut.2003.09.004Dietary fiber slows glucose absorption and reduces post-meal blood sugar spikes
Weickert MO & Pfeiffer AFH (2008). Metabolic effects of dietary fiber consumption. Journal of Nutrition.
DOI: 10.1093/jn/138.3.439Curcumin in turmeric has significant anti-inflammatory properties
Hewlings SJ & Kalman DS (2017). Curcumin: A Review of Its Effects on Human Health. Foods.
DOI: 10.3390/foods6100092
