From Puran Poli to Beetroot Parathas: Giving Classic Mother’s Delights a Healthy Twist
Aaichi Puran Poli (Mother’s Puran Poli)
Puran Poli is a flat roti stuffed with sweet lentil filling made from split Bengal gram/Chana dal and organic jaggery. In Marathi, this sweet filling is called Puran and the roti is called Poli. Although the method of preparation varies from place to place, the predominant ingredient is chana dal which makes it rich in protein, fiber, and zinc. This nutritional punch is complete when combined with the right carbohydrates from the khapli wheat. This recipe assures complete balance allowing a slow release of sugar into your bloodstream keeping your levels balanced and stable.
Ingredients
For Puran:
- 1 cup organic jaggery, 250ml
- 1 cup chana dal/split Bengal gram, skinned and soaked for 12 to 14 hours with the water changed every 6 to 7 hours
- 3 cups of water to pressure cook the chana dal
- 2 tsp ghee, A2 ghee
- 1 tsp cardamom powder
- 1 tsp fennel powder
- 1/4 tsp nutmeg powder
For the Poli (roti):
- 1.5 cups khapli wheat
- 4 tbsp ghee, A2 ghee
- 1/2 tsp salt
- 1/4 tsp organic turmeric
- Water, as required to knead the dough
Instructions
To make the Puran:
- Rinse the soaked chana dal/split Bengal gram. Once done, pressure cooker for 7 whistles.
- Heat ghee in a pan. Add nutmeg powder, cardamom powder, and fennel powder, and sauté for a few seconds till it releases an aroma.
- Add in the chana dal and organic jaggery next. Stir this on a low flame until the mixture is completely dry. Turn off the heat once done.
- Let it cool. Mash the Puran well and keep it aside.
Preparing the Poli (roti):
- Take a medium-sized ball from the dough prepared. Roll it to 3 inches in circumference.
- Place the Puran mixture in the center.
- Bring the edges together and join them.
- Sprinkle some flour and start rolling the dough till a medium size poli is made.
- On a heated tava, spread some ghee and place the poli, face down
- Once brown, flip it over and cook the other side by applying ghee.
- Ensure it doesn’t burn. A good sign of a well-made Puran poli is that it will puff up.
- Serve hot with a little ghee.
Notes
- Soaking chana dal for 12 to 14 hours releases the phytic acid and makes it easier to digest.
- Cardamom is an excellent spice to relieve digestive issues.
Nutmeg is a natural immunity booster and fennel powder has anti-inflammatory properties. - Organic jaggery is loaded with antioxidants and minerals.
- Khapli wheat is rich in complex carbs and fibers, and the chana Dal provides good quality protein and amino acids.
- If chana dal is unavailable, you can opt to use arhar dal/yellow moong dal too or any other dal per the availability.
- You can also use any other gluten-free flour like amaranth/ragi/jowar as per choice.
Nutrition
Calories: 210kcalCarbohydrates: 32.1gProtein: 10.2gFat: 3.4g
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Maa Ka Paratha (Mother’s Paratha)
Your earliest memory of devouring your maa ka paratha may be a generous serving of love, doused in oil, butter, or ghee. While maintaining love as a key ingredient and cutting down excess oil, here's our interesting You Care kitchen take on the recipe. The magic ingredient is beetroot. Try this soul-soothing folate-rich Beetroot paratha also packed with calcium and protein.
Ingredients
- ¼ cup boiled and mashed beetroot
- ½ tbsp roasted sesame seeds
- 1 cup mix of amaranth and sattu flour
- 2 tsp cold-pressed coconut oil.
- ½ tsp coriander powder/dhaniya powder
- ¼ tsp turmeric powder/haldi powder
- Salt to taste
Instructions
- Mix all the ingredients to knead a dough.
- Roll out the paratha.
- Heat a tawa and cook the paratha by adding a little oil on each side.
- Serve hot with your choice of chutney/dips.
Notes
- A powerhouse of folate, fiber, vitamins, and minerals, beetroot has it all.
- Being rich in betacyanin and nitrates makes the root vegetable heart-friendly.
- Sesame seeds are rich in calcium, magnesium, phosphorus, and iron. They also contain sesamol which helps reduce oxidative damage caused by free radicals.
- If you are looking for a gluten-free paratha to devour, this could be the perfect recipe for you.
- You can also use pureed avocado or blanched and pureed spinach to alternate beetroot as per availability.
- Choose beets that are heavy with green leafy tops still attached. These are rich in minerals, vitamins, and antioxidants.
Nutrition
Calories: 154kcalCarbohydrates: 27gProtein: 4.3gFat: 3.45g
Tried this recipe?Tag us on instagram with some pictures!
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