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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.
- Serving Size 1 Large Piece (50 g)
- Calories146.6 kcal
- Carbs14.9 g (59.7 kcal)
- Protein2.7 g (10.6 kcal)
- Fats8.5 g (76.2 kcal)
Phoolkobi paratha recipe
Phoolkobi paratha is a good source of dietary fiber, manganese, and selenium. HINT: Eat this paratha in moderation as it contains high saturated fat.
Cooking time: 10 minutes
Serves: 13 persons
Ingredients
Ghee clarified butter
22 Tea Spoon
Whole wheat flour
300 Grams
Cauliflower
100 Grams
Chillies green - all varieties
10 Grams
Onion small
50 Grams
Cumin seeds
5 Grams
Turmeric powder
2.5 Grams
Salt
2.5 Grams
Water
100 Milliliter
Ginger garlic paste
0.5 Tea Spoon
Instructions
1
2
Wash the vegetables
Wash the cauliflower, onions, green chilies, and chop them 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 chillies, ginger-garlic paste, chopped cauliflower, 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 hot
Transfer it to a plate, serve hot with raita or chutney.
Nutrition Label
Phoolkobi paratha
- Serving Size1 Large Piece (50 g)
- Calories146.6 kcal
- Carbs14.9 g
- Fiber3.0 g
- Sugar0.6 g
- Protein2.7 g
- Fat8.5 g
- Saturated fat5.1 g
- Mono unsaturated fat2.4 g
- Poly unsaturated fat0.5 g
- Cholesterol20.6 mg
- Sodium75.6 mg
Also Known As
Glycemic Index
48 Low
Low glycemic impact due to fat and fiber slowing carbohydrate absorption.
How to flatten the spike
- Add a protein source like dal, paneer, or yogurt
- The fiber content helps moderate blood sugar spikes
Compare & Substitute
| Nutrient | Phoolkobi paratha | Broccoli paratha | Broccoli Parotta | Hari phool gobi paratha |
|---|---|---|---|---|
| Calories | 146.6 kcal | 152.4 kcal | 152.4 kcal | 152.4 kcal |
| Carbs | 14.9 g | 15 g | 15 g | 15 g |
| Protein | 2.7 g | 2.7 g | 2.7 g | 2.7 g |
| Fat | 8.5 g | 9.1 g | 9.1 g | 9.1 g |
| Fiber | 3 g | 2.9 g | 2.9 g | 2.9 g |
| Sugar | 0.6 g | 0.7 g | 0.7 g | 0.7 g |
| Sodium | 75.6 mg | 74.6 mg | 74.6 mg | 74.6 mg |
| Cholesterol | 20.6 mg | 20.3 mg | 20.3 mg | 20.3 mg |
