Peas & Cauliflower Paratha Recipe – Whole Wheat Indian Flatbread

Last Updated on 2 months by Neha Deshmukh

Peas & Cauliflower Paratha Recipe – Whole Wheat Indian Flatbread

Hey everyone! If you’re anything like me, you love a good paratha. There’s just something so comforting about a warm, flaky flatbread stuffed with flavorful goodness. Today, I’m sharing my go-to recipe for Peas & Cauliflower Paratha – a delightful combination that’s both healthy and incredibly tasty. I first made this when I was trying to sneak more veggies into my kids’ diets, and it was a huge hit! They didn’t even realize they were eating cauliflower – shhh, don’t tell them!

Why You’ll Love This Recipe

This paratha isn’t just delicious; it’s also a fantastic way to enjoy a balanced meal. Whole wheat flour provides fiber, and the peas and cauliflower add a boost of vitamins and minerals. Plus, it’s surprisingly easy to make, even if you’re new to making parathas. It’s perfect for a weekend brunch, a quick weeknight dinner, or even a festive occasion.

Ingredients

Here’s what you’ll need to make these amazing parathas:

• 1 cup Whole wheat flour (atta) – about 120g
• 1 Tomato
• 1 tsp Red chili powder
• As needed Salt
• A pinch Ajwain (carom seeds)
• 2 tsp Oil
• 1 cup grated Cauliflower – about 85g
• ½ – ¾ cup Green peas (frozen or fresh) – about 120-180g
• 1 Onion
• ½ tsp Cumin seeds
• 1 tsp Red chili powder
• ½ tsp Cumin powder
• ½ tsp Coriander powder
• ¼ tsp garam masala

Ingredient Notes

Let’s talk ingredients! Using whole wheat flour (atta) is key for that authentic paratha flavor and texture. It’s healthier too! A pinch of ajwain isn’t just about flavor; it aids digestion – something my grandma always insisted on.

Now, about the filling. Don’t be shy with the spices! Paratha fillings vary so much across India. Some families add amchoor (dried mango powder) for tanginess, others use a touch of turmeric for color and health benefits. Feel free to experiment and make it your own. And if you’re using frozen peas, that’s totally fine – just make sure they’re thoroughly drained.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, let’s make the tomato puree. Blend one tomato until smooth, then strain it to remove the seeds. This gives the dough a lovely color and subtle flavor.
2. In a large bowl, combine the whole wheat flour, tomato puree, red chili powder, salt, ajwain, and coriander leaves. Add 2 teaspoons of oil and start mixing. Gradually add water, a little at a time, until you form a soft, pliable dough. Knead for about 5-7 minutes, then cover and let it rest for at least 20 minutes. This resting time is crucial for soft parathas!
3. While the dough rests, let’s prepare the filling. Boil the green peas for about 5 minutes (if using frozen), then drain them really well and pat them dry. Excess moisture is the enemy of a good paratha!
4. Heat a teaspoon of oil in a pan. Add the cumin seeds and let them splutter. Then, add the chopped onion and sauté until golden brown.
5. Add the grated cauliflower and cook for another 5-7 minutes, until it softens slightly.
6. Now, add the red chili powder, cumin powder, coriander powder, and garam masala. Cook for a minute more, then add the boiled peas. Mash the mixture lightly with a potato masher or the back of a spoon. This helps bind the filling together.
7. Let the filling cool completely before using it.
8. Time to assemble the parathas! Divide the dough into equal-sized balls. Flatten each ball into a small circle.
9. Place a spoonful of the pea and cauliflower filling in the center of the circle. Bring the edges of the dough together to seal the filling, creating a neat little parcel.
10. Gently roll out the paratha into a circle, about 6-8 inches in diameter. Be careful not to press too hard, or the filling might burst out.
11. Heat a hot tawa (flat griddle) or frying pan. Place the paratha on the tawa and cook for about 2-3 minutes on each side, until golden brown spots appear. Drizzle with a little oil or ghee while cooking.
12. Flip and cook the other side until golden brown and slightly puffed up.

Expert Tips

• Don’t over-knead the dough: Over-kneading can make the parathas tough.
• Resting is key: Seriously, don’t skip the resting time for the dough.
• Dry filling: Ensure the filling is completely dry to prevent soggy parathas.
• Hot tawa: A hot tawa is essential for achieving that perfect golden-brown color and flaky texture.

Variations

• Vegan Adaptation: Simply skip the ghee and use oil for cooking.
• Gluten-Free Adaptation: Use a gluten-free flour blend (like rice flour, potato starch, and tapioca starch) instead of whole wheat flour. You might need to adjust the water quantity.
• Spice Level Adjustment: Reduce the amount of red chili powder for a milder flavor, or add more for a spicier kick. My friend loves to add a pinch of cayenne pepper!
• Festival Adaptations: These parathas are especially popular during festivals like Holika Dahan and Lohri. They’re often made in larger quantities and shared with family and friends.

Serving Suggestions

Serve these Peas & Cauliflower Parathas hot off the tawa with a side of raita (yogurt dip), lassi (yogurt drink), or masala chaas (spiced buttermilk). A dollop of homemade butter is always a good idea, too!

Storage Instructions

Leftover parathas can be stored in an airtight container in the refrigerator for up to 2 days. Reheat them on a tawa or in a microwave. They’re best enjoyed fresh, though!

FAQs

What is the best way to knead the dough for soft parathas?

Knead the dough gently for 5-7 minutes, adding water gradually until it forms a soft, pliable consistency. Resting the dough is equally important!

Can I use frozen cauliflower instead of fresh?

Absolutely! Just make sure to thaw it completely and squeeze out any excess moisture before using it in the filling.

How can I prevent the parathas from becoming hard?

Don’t over-knead the dough, ensure the filling is dry, and cook the parathas on a hot tawa with enough oil or ghee.

What is ajwain and what does it add to the flavor?

Ajwain (carom seeds) has a slightly bitter and pungent flavor. It aids digestion and adds a unique aroma to the parathas.

Can this paratha be made ahead of time and reheated?

You can prepare the dough and filling ahead of time and store them separately in the refrigerator. Assemble and cook the parathas just before serving for the best results.