Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour | 330 g | Sweet · Cooling |
 Green peas, cooked and mashed | 210 g | Sweet, Astringent · Cooling |
 Fresh cilantro | 16 g | Astringent, Bitter · Cooling |
 Ajwain seeds | 2 g | Pungent, Bitter · Heating |
 Rock salt | 4 g | Salty · Cooling |
 Ghee | 20 g | Sweet · Cooling |
| Water | 260 g | Whole culinary ingredient |
Step-by-Step Preparation
- Combine the whole-wheat flour, ajwain, rock salt, and cooked and mashed green peas, fresh cilantro.
- Add the water gradually and knead a soft dough; cover and rest for 15 minutes.
- Divide the dough into equal portions and roll or pat each one evenly.
- Cook on a hot griddle, turning until both faces are set and dotted with brown spots.
- Brush lightly with the ghee and serve while flexible and warm.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (contemporary Indian tiffin flatbread tradition)
Green Pea Paratha is a freshly griddled bread with a modest amount of finishing fat. Vata: serve warm, cook until tender, and add a little ghee if the dish feels dry. Pitta: moderate chilies and sharp sourness, favoring coriander or fennel. Kapha: keep the portion light, reduce added fat, and favor ginger or black pepper.
USDA Nutrition Facts for Green Pea Paratha
| Nutrient | Per 100g | Per Serving (1 serving (210g)) |
|---|---|---|
| Energy (Calories) | 175 kcal | 369 kcal |
| Protein | 6.6 g | 13.9 g |
| Total Carbohydrates | 32.0 g | 67.3 g |
| Dietary Fiber | 5.8 g | 12.1 g |
| Total Sugars | 1.6 g | 3.3 g |
| Total Fat | 3.5 g | 7.4 g |
| Calcium | 25.6 mg | 53.9 mg |
| Iron | 1.83 mg | 3.85 mg |
| Magnesium | 63.6 mg | 133.9 mg |
| Phosphorus | 169.0 mg | 355.6 mg |
| Potassium | 216 mg | 456 mg |
| Sodium | 189 mg | 397 mg |
| Zinc | 1.35 mg | 2.85 mg |
| Copper | 0.21 mg | 0.45 mg |
| Manganese | 1.71 mg | 3.60 mg |
| Selenium | 24.7 µg | 52.0 µg |
| Vitamin C | 10.5 mg | 22.1 mg |
| Vitamin A (RAE) | 35.8 µg | 75.4 µg |
| Vitamin E | 1.63 mg | 3.44 mg |
| Vitamin K | 13.2 µg | 27.7 µg |
| Thiamin (Vitamin B1) | 0.27 mg | 0.56 mg |
| Riboflavin (Vitamin B2) | 0.10 mg | 0.21 mg |
| Niacin (Vitamin B3) | 2.49 mg | 5.24 mg |
| Vitamin B6 | 0.21 mg | 0.43 mg |
| Folate (DFE) | 34.6 µg | 72.9 µg |
| Choline | 20.1 mg | 42.3 mg |
