Weight Loss Sattu & Veggie Paratha
Summary
- This recipe features a healthy and delicious paratha made with sattu powder, a variety of chopped vegetables, and protein-rich paneer and moong dal sprouts. It's designed to aid in weight loss by providing a satiating and nutritious Indian breakfast option, as demonstrated by a client losing 7.5 kg in 10 weeks.
All Ingredients - For Spice Mix
- Coriander seeds 1/2 tsp
- Cumin seeds 1/2 tsp
- Carom seeds (Ajwain) 1/2 tsp
- Green chili 1
All Ingredients - For Paratha Batter
- Sattu powder 1 cup
- Cabbage 1/2 cup chopped
- Capsicum 1/4 cup chopped
- Carrot 1/4 cup chopped
- Onion 1/4 cup chopped
- Beetroot 1/4 cup chopped
- Red chili powder 1/2 tsp
- Turmeric powder 1/4 tsp
- Salt 1/2 tsp
- Curd (yogurt) 2-3 tbsp
- Moong dal sprouts 1/2 cup finely chopped
- Grated ginger 1 tsp
- Paneer 2-3 tbsp grated per paratha
- Oil for cooking
Tools You'll Need
- Pan
- Frying pan
- Mixing bowl
- Bowl
- Knife
Don't have an ingredient? Try these swaps
No Onion?
- 1 tbsp onion powder (per medium onion)
- 3 tbsp dried minced onion
- Shallots or leeks (1:1)
No Yogurt?
- Sour cream (1:1)
- Buttermilk (1:1, slightly thinner result)
No Paneer?
- Extra-firm tofu, pressed and cubed — Pan-fry first for closer texture.
- Halloumi — Saltier; reduce added salt.
⚠ Contains Allergens
Step-by-Step Instructions
Step 1: Roast Spices
Add 1/2 tsp each of coriander seeds, cumin seeds, and carom seeds to a dry pan. Roast them over medium heat for until fragrant.
Step 2: Grind Spices and Chili
Transfer the roasted spices to a mortar. Add 1 green chili. Grind well to a coarse or fine powder as per your preference.
Step 3: Prepare Base Mixture
In a large mixing bowl, add 1 cup sattu powder. Then add 1/2 cup chopped cabbage, 1/4 cup chopped capsicum, 1/4 cup chopped carrot, 1/4 cup chopped onion, and 1/4 cup chopped beetroot.
Step 4: Add Seasoning
To the bowl, add 1/2 tsp red chili powder, 1/4 tsp turmeric powder, 1/2 tsp salt, and the freshly ground spice-chili mixture.
Step 5: Add Curd
Add 2-3 tbsp of curd (yogurt) to the mixture.
Step 6: Chop Sprouts
Finely chop 1/2 cup of moong dal sprouts using a chopper or knife.
Step 7: Combine Ingredients
Add the finely chopped moong dal sprouts and 1 tsp grated ginger to the bowl. Mix all ingredients thoroughly to form a thick, cohesive batter or dough. Add a little water if needed to achieve the desired consistency.
Step 8: Cook Paratha (Side 1)
Lightly grease a non-stick pan with a brush of oil. Place a portion of the mixture (enough for one paratha) onto the hot pan. Gently spread it to form a round paratha shape.
Step 9: Add Paneer & Cover
Grate 2-3 tbsp of paneer over the paratha. Cover the pan with a lid and cook for until the bottom is golden brown and crispy.
Step 10: Cook Paratha (Side 2)
Flip the paratha and cook the other side for another until it is also golden brown and crispy.
Step 11: Serve
Remove the cooked paratha from the pan. Repeat the process for the remaining mixture. Serve hot with your favorite dip, such as beetroot raita as shown in the video.
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