Methi Paratha is the Indian name used to describe unleavened whole wheat bread that is stuffed with fenugreek leaves and spices. It is a widely popular variation to the regular whole wheat bread paratha and is prepared and consumed by people of different communities belonging to different regions across the Indian subcontinent.
Ingredients and Method of Preparation
Whole wheat flour and fresh fenugreek leaves are the main ingredients in this form of paratha. Some vegetable oil or clarified butter (ghee), Indian spice powders- red chilli and turmeric as well as cumin seeds, roasted & crushed fennel seeds, and salt are all the ingredients needed to make this healthy package.
With a little warm water, the above ingredients are mixed together and kneaded into a smooth and somewhat soft dough. This is rested for at least 30 minutes to an hour, portioned into equal sized balls, rolled out flat and then placed on a hot griddle and fried on both sides, drizzled with little oil till nicely golden brown.
A serving size of one methi paratha of about 65-70 g would provide-
• Approximately 90 calories per serving of which 12.6 calories are from fat.
• A total of 2.4 g of fat, with 0 g saturated fat.
• Cholesterol 0 mg.
• Sodium content 89.4 mg and Potassium content of 57.3 mg
• Total carbohydrate content of 16 g with 0 g sugar and dietary fibre being 2.1 g.
• Protein content of methi paratha is 4g.
• The estimated percentage of calories from fat is 13.6 %, from carbohydrates is 69.1% and from protein is 17.3%.
• Methi paratha is highly nutritious owing to the fenugreek leaves that provide a source of not only fibre but also vitamins A, C and minerals like Calcium, Potassium, Iron. Hence, by using olive oil in the process of making the methi parathas, it can be made into a heart healthy, diabetic–friendly meal. The glycemic index factor (a measure of the insulin response to foods on a scale of 100 using glucose as the benchmark of 100), is also favourable as green leafy vegetables have a very low glycemic value (~ 15 ) and are encouraged for use by diabetics and overweight persons alike.
• The protein content may be enhanced by combining different flours like bajra, ragi and soya flours each with their inherent health benefits. Bajra with high iron content has cholesterol lowering phytochemicals, B-vitamins, folate, Vitamin E, magnesium, zinc and copper and delivers an energy boost. Ragi is a source of Vitamins A, B and phosphorus and is particularly high in calcium. Soya flour with its phytoestrogens and heart healthy weight reduction functions, would result in a highly nourishing methi paratha beneficial to heart patients, diabetics, growing children, elderly persons, expectant mothers, dieters and heart patients.
• A glass of orange juice or lime juice with its high Vitamin C would promote better absorption of the Iron.
• Some fresh low fat yoghurt served along with methi paratha can introduce live active Lactobacilus acidophilus, the helpful strain of gut bacteria that promotes smooth bowel movements and prevents bloating and other digestive concerns in susceptible persons.