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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
Kalan parotta
Kalan parotta has 147.3 calories per serving (1 Large Piece) — that's 281.7 calories per 100g. It provides 2.8g protein, 14.9g carbs, and 8.5g fat. With a low glycemic index (GI: 44), this recipe is suitable for weight loss, diabetes management, PCOS. The 3g 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 Kalan parotta in the Hint app — India's comprehensive recipe and nutrition tracking platform.
- Serving Size 1 Large Piece (50 g)
- Calories147.3 kcal
- Carbs14.9 g (59.8 kcal)
- Protein2.8 g (11.1 kcal)
- Fats8.5 g (76.5 kcal)
Nutrition Label
Kalan parotta
- Serving Size1 Large Piece (50 g)
- Calories147.3 kcal
- Carbs14.9 g
- Fiber3.0 g
- Sugar0.6 g
- Protein2.8 g
- Fat8.5 g
- Saturated fat5.1 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat0.5 g
- Cholesterol20.7 mg
- Sodium74.1 mg
Nutrition per 100g
- Calories281.7 kcal
- Carbs28.6 g
- Fiber5.7 g
- Sugar1.2 g
- Protein5.3 g
- Fat16.2 g
- Cholesterol39.6 mg
- Sodium141.7 mg
1 serving = 52.3g
Cooking time: 10 minutes
Serves: 13 persons
Ingredients
Ghee clarified butter
22 Tea Spoon
Whole wheat flour
300 Grams
Chillies green - all varieties
10 Grams
Onion small
50 Grams
Cumin seeds
5 Grams
Turmeric powder
2.5 Grams
Button mushroom fresh
100 Grams
Salt
2.5 Grams
Water
100 Milliliter
Instructions
1
2
Wash the mushroom
Wash the mushrooms, onions thoroughly and chop them finely.
3
Cook the mushrooms
Heat oil in a nonstick pan on medium heat. Add the cumin seeds and allow them to crackle. Once the cumin seeds crackle, add onion and saute until the onions turn pinkish in color. Add the chopped green chilies, chopped mushrooms, and salt to taste. Stir fry on high heat until most of the moisture from the mushrooms is evaporated. Now add turmeric powder to it and stir it for few minutes. Turn off the flame and let it cool completely.
4
Add the stuffing
Divide the dough into equal portions, flatten it into a small circle using a rolling pin, add mushroom stuffing, gather the sides of the dough and bring them together. Roll it to desired thickness. Do not apply pressure.
5
Cook the parathas
Preheat a skillet/tava on medium heat and place the filled mushroom paratha. Allow it to cook on medium heat for about 30 to 45 seconds and flip over. Apply ghee on one side and flip it gently and cook the other side.
6
Serve it
Once done serve it hot with raita or pickle.
Also Known As
Glycemic Index
44 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 | Kalan parotta | Cauliflower paratha | GobI paratha | Phoolkobi paratha |
|---|---|---|---|---|
| Calories | 147.3 kcal | 146.6 kcal | 146.6 kcal | 146.6 kcal |
| Carbs | 14.9 g | 14.9 g | 14.9 g | 14.9 g |
| Protein | 2.8 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 8.5 g | 8.5 g | 8.5 g | 8.5 g |
| Fiber | 3 g | 3 g | 3 g | 3 g |
| Sugar | 0.6 g | 0.6 g | 0.6 g | 0.6 g |
| Sodium | 74.1 mg | 75.6 mg | 75.6 mg | 75.6 mg |
| Cholesterol | 20.7 mg | 20.6 mg | 20.6 mg | 20.6 mg |
Health Goals Suitability
Weight Loss
At just 147.3 kcal per serving, this is an excellent choice for weight management.
Diabetes
With a low glycemic index of 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption.
Muscle Gain
Low protein content (2.8g 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 (44) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
Thyroid
No goitrogenic ingredients — generally safe for thyroid conditions. The iron content supports thyroid hormone production. The spices aid digestion, which can be sluggish in hypothyroidism.
Portion Guidance
Weight Loss
1 Large Piece (~52.3g). A light, kcal-friendly portion. Pair with roti or salad for a complete meal under 300 kcal.
Muscle Gain
1 Large Piece (~52.3g) plus a protein-rich addition (100g paneer, 2 eggs, or 1 cup dal) to hit 25-30g protein per meal.
Diabetes
1 Large Piece (~52.3g). Pair with whole wheat roti (not rice) to lower glycemic load. Eat protein and fiber portions first, carbs last.
General
1 Large Piece (~52.3g) 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.
Meal prep friendly
Kalan parotta 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 (294.7-442 kcal).
Fix: Use the Hint app to scan and log the exact portion you eat for accurate tracking.
Frequently Asked Questions
One serving of Kalan parotta contains 147.3 kcal (2.8g protein, 14.9g carbs, 8.5g fat). That's 281.7 kcal per 100g. You can track exact portions in the Hint app.
At just 147.3 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 44, this recipe supports stable blood sugar levels. The 3g fiber further slows glucose absorption. The glycemic index is 44 (Low). Always consult your dietitian for personalized guidance — Hint Premium connects you with expert dietitians.
Kalan parotta has 2.8g protein per serving. For a protein boost, combine with paneer, eggs, dal, or chicken.
Yes, Kalan parotta is light enough for dinner at 147.3 kcal. Having a lighter dinner 2-3 hours before sleep supports better digestion and weight management.
Since Kalan parotta 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 (44) with 3g fiber supports insulin sensitivity — key for PCOS management. Anti-inflammatory ingredients like turmeric and ginger are especially beneficial for PCOS.
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
