Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Whole-wheat flour | 340 g | Sweet · Cooling |
 Spinach, finely chopped | 170 g | Astringent, Sweet · Cooling |
 Coriander seeds | 3 g | Astringent, Bitter, Sweet · 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 finely chopped spinach, coriander seeds.
- 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)
Spinach Coriander 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 Spinach Coriander Paratha
| Nutrient | Per 100g | Per Serving (1 serving (199g)) |
|---|---|---|
| Energy (Calories) | 173 kcal | 346 kcal |
| Protein | 6.3 g | 12.6 g |
| Total Carbohydrates | 31.7 g | 63.3 g |
| Dietary Fiber | 5.3 g | 10.5 g |
| Total Sugars | 0.3 g | 0.5 g |
| Total Fat | 3.8 g | 7.5 g |
| Calcium | 43.2 mg | 86.3 mg |
| Iron | 2.19 mg | 4.38 mg |
| Magnesium | 77.6 mg | 155.0 mg |
| Phosphorus | 165.1 mg | 329.8 mg |
| Potassium | 282 mg | 562 mg |
| Sodium | 213 mg | 426 mg |
| Zinc | 1.25 mg | 2.50 mg |
| Copper | 0.21 mg | 0.42 mg |
| Manganese | 1.93 mg | 3.86 mg |
| Selenium | 26.6 µg | 53.2 µg |
| Vitamin C | 6.1 mg | 12.2 mg |
| Vitamin A (RAE) | 120.8 µg | 241.3 µg |
| Vitamin E | 1.89 mg | 3.78 mg |
| Vitamin K | 103.9 µg | 207.6 µg |
| Thiamin (Vitamin B1) | 0.23 mg | 0.46 mg |
| Riboflavin (Vitamin B2) | 0.11 mg | 0.22 mg |
| Niacin (Vitamin B3) | 2.28 mg | 4.55 mg |
| Vitamin B6 | 0.22 mg | 0.43 mg |
| Folate (DFE) | 60.0 µg | 119.9 µg |
| Choline | 17.9 mg | 35.8 mg |
