Amaranth Paratha

5/19/20247 min read

Amaranth Paratha: A Wholesome Delight

Section 1: Introduction and History

Introduction

Welcome, dear food enthusiasts, to a delightful journey into the world of amaranth paratha, a culinary marvel that combines the traditional charm of Indian flatbreads with the nutritional powerhouse of amaranth leaves. This savory paratha, packed with vibrant flavors and nutrients, is not just a dish; it's an experience. Imagine biting into a soft, warm paratha with a subtle earthy flavor of amaranth leaves, perfectly spiced and cooked to perfection. It's the kind of food that makes you close your eyes and savor every bite.

So, grab your rolling pins, dust off your aprons, and let's dive into the enchanting world of amaranth paratha, a dish that promises to tickle your taste buds while nourishing your body and soul.

History

The history of amaranth paratha is as rich and varied as the flavors it brings to your plate. Amaranth, known as "rajgira" in Hindi, has been cultivated for over 8,000 years and holds a special place in the annals of ancient civilizations, particularly in South America and India. The plant, revered for its nutritional benefits, was considered sacred by the Aztecs, who believed it to have supernatural powers.

In India, amaranth is not just a plant; it’s a tradition. During religious fasting periods, amaranth flour is often used to make various dishes due to its gluten-free nature and high nutritional content. Amaranth leaves, known as "chaulai" in North India, are commonly used in curries and stir-fries. Combining these nutritious leaves with the universally loved paratha was a stroke of genius that likely emerged from Indian households looking to merge health and taste.

The paratha itself is a beloved staple in Indian cuisine, tracing its origins back to ancient Indian culinary traditions. Originally from the northern parts of India, parathas have made their way into kitchens across the country, each region adding its own unique twist. The word "paratha" comes from the Sanskrit words "parat" (layers) and "atta" (flour), indicating the layered nature of this flatbread.

Amaranth paratha brings together the best of both worlds – the nutritional benefits of amaranth leaves and the comforting, familiar taste of parathas. It's a perfect example of how traditional foods can evolve to meet modern nutritional needs without compromising on taste.

Section 2: Ingredients

Creating the perfect amaranth paratha requires a selection of fresh, wholesome ingredients. Here’s a detailed list of what you’ll need to embark on this culinary adventure.

Main Ingredients

Amaranth Leaves (Chaulai): 1 cup, finely chopped
Whole Wheat Flour (Atta): 2 cups
Amaranth Flour (Rajgira Atta): 1/2 cup
Green Chilies: 2-3, finely chopped
Garlic: 2-3 cloves, finely minced
Ginger: 1-inch piece, grated
Carom Seeds (Ajwain): 1 teaspoon (aids digestion and adds flavor)
Cumin Seeds: 1 teaspoon
Turmeric Powder: 1/2 teaspoon
Red Chili Powder: 1/2 teaspoon (adjust to taste)
Coriander Powder: 1 teaspoon
Salt: To taste
Ghee or Oil: For cooking (ghee gives a richer flavor, but oil is a good alternative)

Optional Ingredients

Fresh Coriander: 2 tablespoons, finely chopped (for garnish and extra flavor)
Lemon Juice: A few drops (to enhance the flavor)
Yogurt: 1/4 cup (to make the dough softer and add a slight tang)

Equipment Needed

Mixing Bowls: For preparing the dough and mixing the ingredients.
Rolling Pin: For rolling out the parathas.
Rolling Board (Chakla): To roll the dough on.
Griddle (Tava): For cooking the parathas.
Spatula: For flipping the parathas.
Knife and Cutting Board: For chopping the ingredients.
Grater: For grating the ginger.

With these ingredients and tools at your disposal, you are all set to create amaranth parathas that will not only tantalize your taste buds but also offer a nutritious treat.

Section 3: Detailed Preparation

Now, let's dive into the heart of this recipe – the preparation process. Making amaranth paratha is a fun and engaging experience. Follow these steps carefully, and you’ll be rewarded with delicious, nutrient-packed parathas.

Step 1: Preparing the Dough

Mixing the Flours: In a large mixing bowl, combine 2 cups of whole wheat flour and 1/2 cup of amaranth flour. Mixing these flours provides the perfect balance of nutrition and texture.
Adding Spices and Herbs: Add 1 teaspoon of carom seeds, 1 teaspoon of cumin seeds, 1/2 teaspoon of turmeric powder, 1/2 teaspoon of red chili powder, and 1 teaspoon of coriander powder. These spices not only enhance the flavor but also offer additional health benefits.
Incorporating Aromatics: Add 2-3 finely chopped green chilies, 2-3 cloves of minced garlic, and 1-inch grated ginger. These aromatics will infuse the dough with a delightful flavor.
Adding Amaranth Leaves: Add 1 cup of finely chopped amaranth leaves to the bowl. Ensure the leaves are washed thoroughly and drained before chopping.
Seasoning: Add salt to taste. Remember, it's easier to add more salt later than to fix an overly salty dough.
Mixing the Ingredients: Using your hands, mix all the ingredients until well combined. This step is crucial as it ensures that the spices and aromatics are evenly distributed throughout the dough.
Kneading the Dough: Gradually add water (or yogurt for a softer dough) to the mixture, a little at a time, and knead to form a soft, pliable dough. The dough should not be too sticky or too dry. Aim for a consistency similar to regular paratha dough.
Resting the Dough: Cover the dough with a damp cloth and let it rest for at least 15-20 minutes. This resting period allows the flour to absorb the water and the spices to meld together, resulting in a more flavorful dough.

Step 2: Rolling the Parathas

Dividing the Dough: After the dough has rested, divide it into equal-sized balls (about the size of a golf ball).
Rolling the Parathas: Lightly dust the rolling board with flour. Take one dough ball and flatten it slightly. Using a rolling pin, roll it out into a circle of about 6-7 inches in diameter. The thickness should be even throughout, and it should not be too thin or too thick.
Preparing All Parathas: Repeat the process with the remaining dough balls, stacking the rolled-out parathas with a light dusting of flour in between to prevent sticking.

Step 3: Cooking the Parathas

Heating the Griddle: Heat a griddle or tava over medium-high heat. To test if the griddle is hot enough, sprinkle a few drops of water on it. If the water sizzles and evaporates immediately, the griddle is ready.
Cooking the Paratha: Place one rolled-out paratha on the hot griddle. Cook for about 30-40 seconds, or until you see bubbles starting to form on the surface.
Flipping the Paratha: Flip the paratha using a spatula. Apply a small amount of ghee or oil to the cooked side and spread it evenly.
Cooking the Other Side: Flip the paratha again, and apply ghee or oil to the other side. Press gently with the spatula to ensure even cooking.
Final Flip and Cook: Flip once more and cook until both sides are golden brown and crispy. The paratha should puff up slightly, indicating that it’s cooked through.
Repeating the Process: Remove the cooked paratha from the griddle and place it in a covered container to keep warm. Repeat the process with the remaining rolled-out dough.

Step 4: Serving the Parathas

Serving Suggestions: Serve the amaranth parathas hot, straight off the griddle. They pair wonderfully with yogurt, pickles, or a variety of chutneys. You can also serve them with curry or a side of raita for a complete meal.
Garnishing: Garnish with fresh coriander and a squeeze of lemon juice for an extra burst of freshness and flavor.

Section 4: Nutritional Value

Amaranth parathas are not just delicious; they are also packed with nutritional benefits. Let's take a closer look at the nutritional profile of these delightful parathas.

Nutritional Breakdown

Calories: One amaranth paratha contains approximately 150-200 calories, depending on the size and the amount of ghee or oil used.
Carbohydrates: The whole wheat flour and amaranth flour provide complex carbohydrates, which are a good source of energy. Each paratha contains about 20-25 grams of carbohydrates.
Protein: Amaranth is a good source of plant-based protein. Each paratha provides about 4-6 grams of protein, making it a nutritious option for vegetarians and vegans.
Fiber: The combination of whole wheat flour and amaranth flour ensures a high fiber content. Each paratha contains approximately 3-4 grams of dietary fiber, which aids in digestion and helps maintain a healthy gut.
Fat: The amount of fat in the paratha depends on the type and amount of ghee or oil used for cooking. On average, each paratha contains about 5-7 grams of fat.
Vitamins and Minerals: Amaranth leaves are rich in vitamins A, C, and K. They also provide essential minerals such as calcium, iron, and magnesium. Whole wheat flour is a good source of B vitamins, which are important for energy metabolism.

Health Benefits

Rich in Antioxidants: Amaranth leaves contain antioxidants that help protect your body from free radicals and reduce inflammation.
High in Fiber: The dietary fiber in amaranth and whole wheat flour aids in digestion, helps maintain healthy blood sugar levels, and promotes satiety.
Plant-Based Protein: Amaranth is a good source of plant-based protein, which is essential for muscle repair and overall health, especially for those following a vegetarian or vegan diet.
Essential Vitamins and Minerals: The vitamins and minerals in amaranth leaves contribute to overall well-being, supporting everything from bone health to vision.
Low Glycemic Index: The combination of whole wheat and amaranth flour ensures a low glycemic index, making these parathas suitable for people managing diabetes.

Tips for a Healthier Version

Use Olive Oil: Substitute ghee with olive oil for a healthier fat option that still delivers great taste.
Incorporate More Vegetables: Add finely chopped spinach, fenugreek leaves, or grated carrots to the dough for added nutrition and flavor.
Reduce Salt: Use herbs and spices to flavor the paratha instead of relying heavily on salt.
Whole Grain Flour: Incorporate more whole grain flours like oat flour or millet flour into the dough for added nutrition.

Conclusion

In conclusion, amaranth paratha is more than just a dish; it's a celebration of flavor, nutrition, and tradition. By combining the rich, earthy taste of amaranth leaves with the comforting familiarity of parathas, this recipe offers a unique culinary experience that is both delicious and nourishing.

Whether you're making these parathas for a family dinner, a festive occasion, or simply to enjoy a wholesome meal, they are sure to impress. So, roll up your sleeves, gather your ingredients, and embark on this delightful culinary journey. And remember, the joy of cooking lies not just in the final product but in the process itself. Enjoy every step, experiment with flavors, and make memories that will last a lifetime.

Happy cooking!