Kale has been named one of the most healthy foods or you can call it a "superfood". Kale is very high in beta carotene, vitamin K, Vitamin C and calcium. Kale contains sulforaphane which has excellent anti cancer properties. Boiling reduces sulforaphane, but stir-frying or steaming does not result in significant loss. Kale also has a group of resins called as bile acid sequestrants which have been shown to lower cholesterol and also decreases the absorption of dietary fiber. More on Kale here.
I use Kale regularly in my smoothies but it was Anu's post on Kale tomato Parathas that gave me the inspiration to try making the parathas. I made the parathas and believe me , my family just loved it..even my little picky eater. As I have mentioned earlier, parathas like these are an excellent way to sneak in a few veggies in his diet:)
So here is how you too can make this healthy flatbread..
(Makes 13-14 parathas)
- Kale (washed and chopped) : 4 cups
- Ginger (grated) : 1 tbsp
- Cumin seeds : 1 tsp
- Oil : 5 tsp + more for frying the paratha
- Tomato (chopped) : 1/2 cup
- Turmeric powder / Haldi : 1/2 tsp
- Indian cottage cheese/ Paneer (grated) : 3/4 cup
- Red chilli powder : 3/4 tsp (Adjust according to taste)
- Whole wheat flour : 2 - 2 1/4 cup (approximately)
- Salt as per taste
Note: All measurements are based on the US measuring cup and spoon sizes where 1 cup = 235 ml
- Wash the kale leaves and chop them .
- Heat 2 tsp oil in a pan. When hot , add the cumin seeds. When it starts to splutter, add the grated ginger and saute for a couple of minutes.
- Add the chopped kale and saute until the leaves are softened.
- Add turmeric powder. Once done, set the mixture aside to cool down.
- Grind together the kale mixture and chopped tomatoes into a smooth paste.(Use as little water as possible while grinding).
- To the ground paste, add the grated paneer, red chilli powder and salt. Mix well.
- Add the flour little by little and knead a soft yet non sticky dough.Add 3 tsp oil and give a final knead. Cover and let it rest for about 15 minutes.
- Heat a nonstick griddle / tawa. Divide the dough into 13- 14 balls.
- Take a ball . Dust it will flour and roll it into a circular thin roti / disc.
- When the griddle is hot, add the rolled roti. Once you see bubbles appearing on the surface, flip the roti. Add 1/4 tsp of oil on the top surface and spread properly. Using the back of the spatula, press the roti all over so that it cooks well. After a minute or two, flip it again and apply 1/4 tsp oil on the other surface too. Once nice brown spots appear on the surface , remove the roti and set it aside.
- Repeat the same process with the other dough balls.
- Serve the Kale Paneer parathas hot . I served mine with spicy potato cubes and chilled yogurt.