The best way to eat your veggies is to stuff them into a flaky wrapper. That's why you need to make this healthy and delicious mixed vegetable paratha!
Why you'll love this mix veg paratha
- It's healthy and tasty all at once. If you love Indian food, you've no doubt already encountered a paratha, from an aloo paratha to a pudina paratha to a spinach paratha or even a tofu "paneer" paratha. But this mix vegetable paratha recipe mixes things up a little differently because it uses a number of veggies, making this dish all the more healthier--and tastier. (Be sure to watch the step by step video to see how they're made!)
- It's easy to make. Parathas can seem daunting because they do involve a few steps and then you have to roll them out--a task that can appear difficult to someone not used to making them. But don't let that hold you back. Once you have the technique down you will be rolling parathas faster than you can say "mix veg"! And don't fret about the parathas not being perfectly round, or some of the filling leaking through. These are homemade parathas and they don't have to be perfect. In fact a little imperfection makes them all the more lovable. 🙂
- You can use up most veggies you have lying around. I used cabbage, carrots, cauliflower, bell peppers and onions. You can use leafies here as well. Try and use veggies that cook quicky and won't express too much moisture for best results.
- They pack so many healthy nutrients. All those veggies come loaded with vitamins and fiber. And the flours you use--whole wheat flour, chickpea flour and rice flour--add more important minerals, protein and fiber. It's an entire meal in one tasty package!
Mixed veg paratha: Ingredients you will need
For the mixed veg filling:
- 1 tablespoon vegetable oil
- 1 teaspoon cumin seeds
- 4 cloves garlic
- 2 green chili peppers, like serrano or jalapeno. Use one if sensitive to heat and be sure to remove the seeds and ribs for less heat.
- 4-5 cups grated vegetables. I used a mix of cabbage, cauliflower, bell peppers, onions and carrots.
- 1 teaspoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons garam masala
- 4 tablespoons chickpea flour (besan)
- 2 tablespoons rice flour
- 2 tablespoons cilantro
- Salt to taste
For the paratha dough wrapper:
- 2 cups atta flour or durum wheat flour or whole wheat flour
- 1 teaspoon ajwain (carom seeds)
- 1 tablespoon kasoori methi (optional)
- 1 tablespoon vegetable oil
- ½ teaspoon salt
Watch how to make mixed veg paratha recipe
Pro tips for the best vegetable paratha
- Make sure you use veggies that cook quickly and don't express too much moisture. Moisture in a paratha filling can make it difficult to roll out the parathas.
- Cook the paratha filling until it's very dry. The chickpea and rice flours will help absorb any residual moisture in the veggies and they will also add nice flavor.
- Knead the dough until stiff but pliable, the way you would for a roti. A soft dough will make it difficult to roll out the paratha when it's stuffed.
- Let the dough rest 30 minutes before you start making the paratha.
- Seal the dough thoroughly after stuffing the paratha, so the filling doesn't leak out.
- Use less filling if you are new to making parathas. I tend to overstuff the parathas but if you are new at making these just use less stuffing so the stuffing doesn't leak through.
- Use gentle pressure when you roll the parathas.
- Don't roll the parathas too thin if you are new at making parathas. I roll them really thin because my family loves them that way but parathas are meant to be thicker than a roti. Rolling the paratha a bit thick will also minimize chances of the filling leaking out.
- If some filling does leak through, sprinkle some dry flour over it and roll out the paratha as best as you can.
Mixed veg paratha: Frequently asked questions
Can I use other veggies in this paratha?
Use any quick cooking veggies that won't express too much moisture when cooked. Carrots, cabbage, cauliflower and green peppers are all good choices. You can also use leafy greens like kale or collards, green beans and broccoli.
I have leftover paratha filling. What can I do with it?
I tailored this recipe so you should have the right amount of filling for eight parathas. But if you have filling leftover just eat it as is--it is delicious! Or save it and make more parathas later.
Is this mixed veg paratha healthy?
This paratha is packed with healthy ingredients, including veggies and whole wheat flour. Each paratha (made with cooking spray) has 225 calories, 8 grams of protein and 8 grams of fiber, as well as healthy amounts of other nutrients, including vitamin A and calcium.
What do I serve with the mix veg paratha?
Serve the paratha with an Indian lime pickle and/or with vegan raita. You can also serve it with a spicy sabzi or dal.
How to store mixed veg paratha
- Refrigerate: Store parathas in an airtight container in the fridge for up to three days.
- Freeze: Flash freeze the parathas on a baking sheet, then stack in a container or freezer-safe bag. Freeze for up to three months.
- Reheat: Reheat the parathas on a griddle until warmed through.
More Indian flatbread and paratha recipes you might like
Mixed Veg Paratha
These mixed veg parathas couldn't be easier to make. Use any veggies you have on hand, grate them up and cook them down with a few spices until they are quite dry. Stuff them into a whole wheat paratha wrapper and you have a delicious and wholesome food you can serve for breakfast, lunch or dinner.
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Servings: 8 parathas
Calories: 225kcal
Equipment
- Rolling pin
- Griddle
Ingredients
For the mix veg stuffing
- 1 tablespoon vegetable oil
- 1 teaspoon cumin seeds
- 4 cloves garlic (thinly sliced)
- 2 green chili peppers (like serrano or jalapeno. Use less and/or remove seeds and ribs if sensitive to heat. Mince the peppers)
- 5 cups vegetables (Use the large holes on a box grater or food processor. I used a mix of cabbage, cauliflower, bell peppers, onions and carrots)
- 1 teaspoon ground cumin
- 1 tablespoon ground coriander
- 2 teaspoons garam masala
- 4 tablespoons chickpea flour (besan)
- 2 tablespoons rice flour
- 2 tablespoons cilantro (finely chopped)
- Salt to taste
For the paratha dough
- 2 cups whole wheat flour (preferably atta flour or durum wheat flour. If you can't get either use regular whole wheat flour)
- 1 teaspoon ajwain (carom seeds)
- 1 tablespoon kasoori methi (dried fenugreek leaves)
- 1 tablespoon vegetable oil
- ½ teaspoon salt
Additional ingredients
- Vegetable oil or cooking spray (for cooking parathas)
Instructions
Make the mix veg stuffing
- Heat vegetable oil in a skillet. Add the cumin seeds, saute for 30 seconds, then add the sliced garlic and minced chili peppers. Saute quickly for 30 more seconds.
- Add the grated vegetables followed by the ground cumin, coriander and garam masala powder. Add salt to taste. Mix, cover and cook until the vegetables are tender.
- Stir in the chickpea flour and rice flour. Mix and cook until the vegetable mixture is quite dry with no moisture remaining. Stir in the cilantro.
Make the paratha dough
- Place the flour in a large mixing bowl with the ajwain, kasoori methi and salt. Mix the ingredients with your fingers, then slowly drizzle in water and knead into a stiff but pliable dough.
- Cover the dough and set aside at least 30 minutes. The divide into eight portions and roll each into a ball.
Make the mix veg parathas
- Flour the surface and rolling pin. Flour a ball of dough and, using the rolling pin or your fingers, shape it into a round or a "bowl" about three inches wide (watch video to see exactly how to do this)
- Place a couple of tablespoons of filling in the center, then pull the edges to the top. Seal the dough tightly and gently roll into a ball.
- Flour the dough ball and gently, applying as little pressure as possible, roll into a circle about six inches in diameter.
- Heat a griddle over medium heat. Place the paratha on it and cook until air bubbles appear on top. Flip and cook the other side. You can drizzle some oil along the edges or spray cooking spray on top of the paratha (lower gas flame if doing this) for a crispier paratha.
- Flip again and cook until both sides have golden brown spots all over.
- Repeat for remaining parathas. Serve hot.
Video
Recipe notes
- You can use cayenne or any other red chilli powder instead of the green chili peppers.
- Fresh and finely chopped mint leaves can be used instead of the cilantro or coriander leaves.
- Refrigerate: Store parathas in an airtight container in the fridge for up to three days.
- Freeze: Flash freeze the parathas on a baking sheet, then stack in a container or freezer-safe bag. Freeze for up to three months.
- Reheat: Reheat the parathas on a griddle until warmed through.
Nutrition
Calories: 225kcal | Carbohydrates: 39g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Potassium: 359mg | Fiber: 8g | Sugar: 1g | Vitamin A: 4639IU | Vitamin C: 10mg | Calcium: 47mg | Iron: 3mg
Tried this recipe?Please leave a comment and recipe rating below!
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Pamela Peerce-Landers
What if I don’t have chickpea flour?
Vaishali
Replace with more rice flour.
Kim
So delicious, thank you!
fg
Where do you suggest I purchase ajwain and kasoori methi?
Vaishali
It’s cheaper if you have an Indian grocery store in your area but you can also find these and other spices on Amazon.