Gobhi ke Paranthe /गोभी के परांठे /Cauliflower stiffed pan fried Indian Bread

Gobhi Paranthas /Cauliflower Paranthas 

Cauliflower /गोभी /फूल गोभी is a versatile vegetable which can be cooked in multiple ways. Bake it, fry it, stir fry it, add it to pulav, vegetable Biryani make regular aloo-gobhi/Gobhi-Marar / mixed vegetable and cauliflower parantha /गोभी पराठा to name few.

Preparation Time : 15 - 20 minutes 

Cooking Time :10 minutes each parantha

Servings : Makes 6 Paranthas (depends upon size) 

Nutritional value of Parantha(approx.): (for one parantha divide the total value with the number of Paranthas made from the ingredients given below) 

Energy : 775 cal

Fats: 50 gm (depends on the oil and amount of oil used) 

Carbs: 135 gm

Dietary Fibers : 25gm

Sugars: 15gm

Proteins : 30 gm

Sodium : 245mg

Potassium : 750mg

Vutamins C, K, B6

Other minerals: very rich source of Calcium 

Ingredients Required for Making Gobhi Parantha :

For Stuffing:

• Gobhi (Cauliflower without leaves) : 750 gm 
• Fresh green Criander : 4-5 sprigs 
• Green chili : 1
• Ajwain(Carromseeds):1 Teaspoons 
• Garam masala:1 Teaspoon 
• Turmeric : 1/2 Teaspoon 
• Cooking oil : 2 Teaspoons 
• Salt : 11/2 Teaspoon or to taste 

For Dough:

• Whole-wheat flour :100 gm
• Refined flour (मैदा) : 20-25 gm(optional) 
• Salt :1/2Teaspoon 
• Cooking oil : 2 Teaspoons 
• Water : 50 ml approximately 

Cooling oil /Ghee will be required for making Paranthas. 

Directions for Making Gobhi Paranth:

Step 1: Making Stuffing:

• Wash cauliflower (गोभी). 
• Grate cauliflower finely. 
• Wash, drain fresh coriander leaves and chop them. 
• Chop green chilli. 
• In a bowl mix: 

1. Grated cauliflower 
2. Ajwain (Carrom seeds) 
3. Chopped green chili 
4. Chopped coriander leaves 

• Heat two teaspoon cooking oil in a thick bottom cookware. 
• Add the mixture of grated cauliflower in hot oil and stir the mixture. 

• Add 

1. Turmeric 
2. Garam masala 
3. Salt 

• Mix nicely 

• Cover and cook for 2-3 minutes, stirring and mixing two three times. 

• Switch off the heat. 
• Check for salt /spiciness. Adjust as per requirement. 
• Let the sautéed mixture cool. 
• Store it for future use or make stuffed parantha. 

Step 2: Making Dough:

• In a kneading plate take :

1. Whole wheat flour 
2. Refined flour 
3. Salt 
4. Oil /ghee 

• Mix nicely. 
• Add water in small portions and mix and knead to make a soft pliable dough. 
• Do not add all water at one go. Add in small portion while kneading. If required add more water. The dough should be soft pliable not hard. 

Making Parantha:

• Heat Tawa /flat thick cooking plate. 
• Divide the dough to 6-8 portions. 
• Make ball of one portion. Using fingers shape the ball of dough to a cup. 

• Fill 4-5 teaspoons stuffing in it. Press the stuffing bit and close the edges nicely. 

• Sprinkle little flour on rolling board, place the stuffed ball of dough on it, sprinkle little flour on the ball and gently roll with the help of rolling pin to required size. 

• Place the rolled paratha on hot Tawa. Keep heat medium. 

• After just two minutes it will change color. Flip over with the help of Flat laddle. Cook on the other side also for a minute or so. 

• Apply 1/2 teaspoon ghee /oil on one side flip and cook, repeat the same with other side. 

• Crisp from outside juicy from inside Gobhi parantha is ready to be served and enjoyed with curd /raita /chutney or a dollop of butter. 

Gobhi Paranthas /Cauliflower Paranthas 

Alternately instead of making a cup with fingers and filling the cup with stuffing, roll the dough ball to small flat round, place the filling on it, spread the stuffing and gather the edges and seal them. 

Roll it to required size and cook like explained above. 

Tips :

• Cauliflower should be grated very fine else covering of paratha will start tearing off while rolling. 
• Dough should be soft, else cover of parantha will tear and stuffing spill while rolling 
• Cooking of stuffing should be done on low to medium heat with stirring to make sure it does not get stuck to bottom of cook ware and get burnt. 
• Press the parantha while cooking after applying ghee /oil to make it crispier. 

Suggested Variations :

• Refined flour /maida gives nice texture to parantha. If needed it can be replaced by whole wheat flour or corn flour. 
•  the amount of oil to 5-6 teaspoon while cooking the stuffing, and avoid applying oil while parantha is cooking on Tawa. The oil from stuffing will enough to make it crysp and reduce the amount of calories and fat per parantha. 

Bathua ki Poori /बथुए की पूरी /Fried Indian Bread of Goose-foot

Bathua Poori 

Bathua (Chenopudium Album) is widely grown in Northern part of India and is a winter vegetable. It is also known as Goose foot, Pigweed, Lamb's- quarter, Wild spinach. The edible part is leaves and sometimes very render stem. 

Bathua is added to Sarson (mustard leaves) along with spinach to make Sarson ka saag. 

Bathua raita and bathua poori /parantha, bathua stuffed parantha are my favorite. 

Preparation Time: 30 minutes

Cooking Time : 20 minutes (boiling bathua, making poori) 

Servings: 25 pooris 

Nutritional value of 100 gm Bathua:

Water: 92.5 gm

Carbs: 2.25gm

Fats :0.5gm

Proteins : 0.98gn

Dietary Fibers :2.21gm

Ash: 1.57 gm

Sodium: 237 mg

Potassium : 427 mg

Iron :1.01 mg

Calcium:69 mg

Magnesium : 76 mg

Phosphorus : 52 mg

Zinc: 0.41

Vitamin A, B6(carotene), C 

Ingredients Required for Making Bathua Poori :

The cup taken for all measurements it should be same. 
The cup taken by me for measurement is of 150 ml capacity. 

• Whole wheat flour (atta) : 1 cup (100 gm) 
• Samolina : 1/4cup (25 gm) 
• Corn flour : 2Tablespoons 
• Ghee (refined butter)/cooking oil:4 Teaspoons 
• Bathua paste: 1/2 cup 
• Salt : 1 Teaspoon 
• Carrom seeds (Ajwain) :1 Teaspoon 
• 15 ml water for making dough. 
• 20 ml water for cooking bathua. 
• Oil for frying 

Directions For Making Bathua Poori :

Step 1: Making Bathua paste :

• Remove leaves from stem. Wash them thoroughly. Drain excess the water. 
• In a thick bottom pan take 20ml water add 1 teaspoon salt and boil the water. 
• Once water boils add cleaned bathua leaves. Cover and switch off the heat. 
• Let it cool. The leaves will get nicely wilted and become soft without loosing it's beautiful green color. 
• Pulse the leaves with all the juices in the pan to make soft silky paste. 

Step 2: Making Dough :

• In a kneading plate/any cook ware take :

1. Atta 
2. Maida 
3. Suji 
4. Cornflour 

• Make a well in the center and add :

1. Salt 
2. 4 teaspoons melted ghee /oil 
3. Carrom seeds (Ajwain) 

• Mix nicely using your fingers. The mixture will look like bread crumbs. 
• Add Bathua paste and mix nicely. Knead the mixture to make dough adding water in small proportion while kneading the dough. This is done to avoid adding excess water and dough to becoming loose not firm. 
• Knead the dough go 2-3 minutes so that it becomes firm but pliable. 
• Cover the dough with a moist cloth and let it rest for 15 minutes. 
• Knead the dough again and if it has become little hard (due to sooji absorbing water) sprinkle little water whole kneading. 

• Heat cooking oil in a wok/frying pan. 
• Take small portion of dough, apply 2drops of oil on both sides. Roll the dough ball to a round 1mm (approximately) thick disc (poori) 

• Fry in hot oil (not smoking hot) on both sides. 

• Serve hot Bathua poories with curd /riata, chutney /pickle. I love these poories with allooo-tamatar ki sabzi. 

Bathua Poori 

Tips: 

• Since water taken for cooking bathua is very less so make sure heat is switched off and pan is covered after adding bathua to boiling water. 
• While making paste of Bathua do not boil the bathua because it will loose it's shiny greeny color. 
• Add water in very small portion while kneading they dough. 
• Oil while frying should be hot but never smoking hot. Smoking hot oil will spoil the color of poori also the poories will get dark color quickly but remain uncooked from inside. 
• Ghee gives very good texture to poori. So I prefer ghee over oil for making dough. 

Suggested Variations :

• Corn flour makes poori crispier, but if one want can omit it. 
• Maida can be replaced by rice flour or whole wheat flour. 
• 1 or two green chilies can be added to bathua before pulsing it and making it's paste. 
• Instead of water more bathua paste( if there is extra left) can be used for making dough, by adding spoonful of Bathua paste and kneading. 

Sabzi of Raddish greens (Leaves) /मूली के पत्तों की सब्ज़ी

मूली के पत्तों की सब्ज़ी /Sabzi of Raddish Leaves 

 I love to have green leafy vegetable on my dining table, be it lunch or dinner. Apart from the leaves of spinach, kale, salad leaves etc. the leaves of many other vegetables which we discard off are actually packed with nutrients and are delicious to eat. 

Leaves of Raddish (मूली) are one of them. When we purchase and use Raddish we just think of it's root, so either we do not bother to check for the quality of leaves attached to the root, or we discard them either in shop itself or throw them into  dustbin at home. Next time choose the Raddish with nice bunch of green crown on them and make this delicious sabzi. 

Preparation Time : 15 minutes 

Cooking Time :15 minutes 

Servings :4 Medium servings

Nutritional value 100 gm of Raddish leaves:

Energy : 25 cal 

Fats : 0.1gm

Carbs : 5.0gm

Sodium: 48 mg

Potassium : 400mg

Proteins : 2.25gm

Calcium : 255 mg

Iron: 2.5mg

Magnesium : 22mg

Dietary Fibers : 2gm

Water: 91 gm

Vutamins:

C: 50mg

B6: 0.18mg

A: 300ug

Ingredients Required for Making Sabzi:

• Raddish Leaves: 200gm(approx)40-45 leaves/crowns of 4 Raddish approximately

• Raddish : 4-5 inches piece(approx.) 
• Potato: 1 medium sized (10-15gm) (optional) 

• Cooking Oil: 5ml (I use mustard oil) 
• Cumin seeds: 1/2 Teadpoon
• Dry Red Chili :1-2(broken to pieces) 
• Asafoetida(हींग) : 1-2pinches
• Turmeric powder :1/4 Teaspoon 
• Salt :1 /2 Teaspoon 

Directions For Making Sabzi :

• Remove all blemished, hard, yellowish leaves. 
• Remove the hard stalk. Soft stalk adds crunch to sabzi so do not remove it. 
• Wash the leaves thoroughly in lots of water at least three four times to make sure all remanant soil on underside of leaves is removed. 
• Drain the washed leaves and then chop them as fine as you can. Finer they are cut tastier is the sabzi. 

• Wash and cut raddish and potato and tomato to small piece. 
• In an iron /cast iron wok or any other thick bottom cooking pan take oil and heat it. 

1. When the oil is hot but not smoking add :Cumin seeds
2. Red chili pieces
3. Asafoetida 

• When cumin seeds starts sputtering add pieces of raddish and potato. 

• Cook for two three minutes on medium heat. The potato and radish pieces twill charge color and become little soft. 
• Add Chopped leaves,salt, turmeric and mix nicely.

• And mix thoroughly. 
• Cover and ook for 3-4minutes on medium heat stirring once or twice. 
• Add Chopped tomatos 

• Cover and cook on medium heat for another 3 - 4 minutes with intermittent stirring. 
• Check the potato pieces. If they are cooked then remove the lid and up the heat to maximum and cook with continuous stirring till the liquid from vegetable dries up.  Make sure the vegetable does not stick to the bottom of cooking pan or get burnt. 

Sabzi is ready to be served 

• Adjust the salt, if desired add chili powder. Mix. 
• Switch off the heat. Take out the sabzi in a serving bowl and serve with daal-chawal /Roti /parantha. 

मूली के पत्तों की सब्ज़ी /sabzi of Raddish Leaves 

Tips:

• Chopping the leaves and stalk is must for good texture and taste. 
• In the last step of cooking be alert. If vegetable gets stuck to bottom of pan and gets little burnt also, it will leave unpalatable taste to sabzi. 
• If cooking is done in non-stick wok/pan then amount of oil can be reduced thus reducing the fat content of sabzi. 

Suggested Variations: 

• Finelly Chopped garlic can be added to the tempering. 

Vegetable of cauliflower greens (leafs) /गोभी के पत्तों की सब्ज़ी

Sabzi of Cauliflower Leaves 

The green leaves encasing cauliflower which are usually thrown in dustbin are very nutritious. So do not throw the nutrient (which are more than the cauliflower) in bin, bring them on your dining table. I an sure you all will enjoy it.

In my blog I have posted the recipe of cauliflower leave's stalks sabzi. 

https://jyotsna-pant.blogspot.com/2022/01/vegetable-of-cauliflower-leaves-stalks.html?m=1

Nutritional Value of Cauliflower Leaves (per 100 gm) :

Energy : 66 cal. 

Carbs : 7.6 gm

Proteins : 5.9gm

Fats : 1.3gm

Sugar : 0gm

Ash: 3.2gm

Water : 80 gm

Dietary Fibers : 2.0gm 

Extremly rich in calcium, Iron, Potassium, Phosphorus and Selinium. 

Rich source of Vitamin A, C, B6, Folates. 

Infact it is rich natural source of calcium for those who have lactose intolerance. 

Ingredients Required For Making Cauliflower leave's sabzi :

• Tender leaves of Cauliflower : 100-150 gm. 

• Potato : 1small (20-30 gm approximately) 
• The thick stem of cauliflower (optional) 
• Whole Red chili : 1 (broken to pieces) 
• Cumin seeds :1/2 teaspoon 
• Coriander seeds: 1/2 teaspoon
• Asafoetida (hing) : 2-3pinches 
• Cooking oil : 10 - 15 ml (I use mustard oil) 
• Turmeric powder : 1/2 teaspoon 
• Salt :1 teaspoon or to taste 

Direction for Making Cauliflower leave's Sabzi :

• Wash the leaves very nicely and thoroughly. I prefer soaking them in salt water for 30 minutes then washing to make sure as much as possible unrequired things are removed from leaves. 
• Drain all water. Chop the leaves as finely as possible. 
• Remove the hard outer covering of the stem of cauliflower, discard the peels and cut the soft inner core to pieces. 
• Cut potato to pieces of the size as you want, I prefer small pieces. 

Chopped leaves, soft part of stem and potato

• Crush coriander seeds with a rolling pin or in pestle and mortar so that they break to half. 
• Heat oil in Iron wok/any thick bottom wok /pan. 
• When the oil is hot (not smoking), reduce the heat to low then add :

1. Cumin seeds 
2. Crushed coriander seeds
3. Broken red chili pieces 
4. When seeds start sputtering and change color (it will take roughly 30 seconds), add asafoetida. 

• Cook for 30 second, then add potato pieces and stem pieces. 

Spices cooked in oil 

Pieces of Potato and soft core of potato added 

• Cook on low flame for 2-3 minutes. 

After cooking for 3minutes 

• Add Chopped cauliflower leaves. 
• Mix nicely. Then add turmeric and salt. 

• Mix nicely then cover and and cook for 10 minutes on low heat, stirring in between. 
• Potato pieces will be cooked to softness and the Chopped leaves will change the color and will become tender. 
• If you find the leaves little less tender to your liking cook for another minute or so. 
• Cover and allow it to cool. The remainder heat Wil keep the sabzi cooking. 

• Remove in a serving bowl. Tasty, healthy, Nutritious sabzi of cauliflower leaves is ready. Heat before serving. 

Sabzi of Caulifllower leaves 

Tips:

• Make sure all leaves are unblemished. 
• Soaking and washing with thoroughly ensures all chemicals sprayed by farmers is removed. 
• Finer you chop the leaves better it is. 
• The reason for not adding strong spices like garam masala or jeera powder is that it will overcome the delicate flavor (which is amazing) and taste of cauliflower leaves. 

Alternate Suggestions :

• If one wishes whole leaves can be blanched before chopping. For blanching :boil water with spoonful of salt, once water starts boiling switch off the heat and put the leaves in salt - water solution. Leave the leaves in hot water for two minutes then sieve off the water and pour chilled water on the leaves. Once cooled, pat dry the blanched leaves and chop finely. 
• Few stalks of the leaves (finely chopped) can be added along with potato pieces. This will add a texture to the sabzi. 

• One teaspoon amchur powder can be added along with salt and turmeric powder.

Vegetable of cauliflower leaf's stalks/गोभी के डन्ठल की सब्जी

Sabzi Of Cauliflower leave's Stalks

Cauliflower tender Crunchy leaves and their stalks are rich source of dietary fibers, and nutrients. Mostly they are discarded which means we have discarded the nutrients rich part of cauliflower. The nutritional value of leaves and stalks are evidence enough of the importance of these part of cauliflower in our diet. So extract maximum out of it, do not throw away the green part of cauliflower. Make this tasty sabzi from them and enjoy the benefits along with the taste. 

Preparation Time: 10 minutes

Cooking Time: 15 minutes

Servings: 3 large

Nutritional value of sabzi (per 100 gm. of cauliflower leaves)

Proteins: 5.9 gm

Fats: 1.3 gm

Carbs: 7.6 gm

Water: 80 gm

Dietary fibers: 2.0 gm

Ash: 2.0 gm

https://www.google.com/amp/s/wellnessmunch.com/7-surprising-health-benefits-of-cauliflower-leaves/amp.The stalks also are rich in Phosphorus, dietary fibers, calcium and are high on water content.So this sabzi is low on calories, fats, carbs and Sugars. High on nutrients, minerals and fibers.

Ingredients Required for making Sabzi :

• Tender leaves of Cauliflower 

Some Leaves and Stalks Of cauliflower

• Tender Stalks of  Cauliflower 
• 1Potato (medium size /30 gm approx.) 
• 4 - 5 Sprigs of Coriander leaves 
• 1Teaspoon cooking Oil (I use mustard oil) 
• 1/2 Teaspoon salt or to taste 
• 1/2 Teaspoon Cumin seeds 
• 1-2 Whole dry red chili 
• Pinch of Asaefoetida 

Direction for making sabzi :

• From cauliflower separate the stalks (immaterial of the fact that stalks have leaves on them or not). 
• Remove the leaves attached to them.
• chop off the lower thick hard part of the stalk and discard the lower thicker harder part. Keep the upper softer part for use.
• Peel the outer layer of stalks. Discard the hard fibrous outer layer. Keep the cleaned juicy stalks for further use.

Cleaned Stalks

• Tender stalks need not to be separated from leaves or peeled. 
• Wash the leaves thoroughly. 
• Take few (8-10) leaves and wash them nicely.
• Chop:
•  Potato, 
• Coriander sprigs, 
• Stalks and leaves of cauliflower.

Chopped Stalks, Potato,and greens

• In an iron wok (or any cooking pan) take cooking oil and heat it. 
• When the oil is hot add Cumin seeds and red chili. 
• Cumin seeds will splutter. Add asafoetida and mix. 

Spices cooking in oil

• Add potato pieces and chopped cauliflower stalk immediately. Do not let the cumin seeds become black. 
• Cook on low flame with constant stirring till potato pieces Start becoming soft. The pieces of cauliflower stalks will also change Color. 

Potato and Stalk pieces added

• Add the chopped leaves and coriander springs. 
• Mix nicely. 
• Add :
• Salt,
• Turmeric powder, 
• Dhaniya powder and amchur powder. 

Chopped greens and spices added

• Mix nicely. Sprinkle 10 ml.  water and cover the wok. 
• Cook on low flame for 2 to 3 minutes. 
• Switch off the heat and let it cool. The remainder heat will keep the vegetable cooking. 
• Cauliflower stalk sabzi is ready to be enjoyed with roti / dal - rice. 

Cauliflower Leave's Stalks Sabzi

Tips: 

• Use unblemished leaves only.
• Remove the outer fibrous covering nicely.
• Chopping the leaves ans stalks finely makes them easier to cook.
• Iron /cast iron woks impart great flavor to sabzi and increases the iron content also. 
• Green coriander sprigs (धनिया पत्ता) add enhances taste, flavor and adds to nutritional value of sabzi. 

Alternate Suggestions:

• The amount of leaves can be increased to make the sabzi greener, tastier and healthier.
• Instead of red chilies green chilies can be taken.
• I prefer not peeling the potato, you may peel it.