Cauliflower inclusion in your diet on a regular basis will keep away Alzheimer’s, cancer, and cardiovascular diseases. In this stuffed whole wheat bread, grated cauliflower is mixed with spices and herbs first, then stuffed between two circles of bread and cooked on a skillet. It is a meal in a dish, eaten for breakfast, lunch, or dinner with yogurt. The stuffing varies from cauliflower, carrots, potatoes, peas, radish, to spinach, or fenugreek leaves with the season.
Story: Stuffed Parathas with yogurt are a breakfast staple in Punjab among the farmer’s families since it keeps them full during the day. These parathas are cooked and served free for a small donation for the travelers at the Makindu Sikh temple, located halfway from Nairobi to Mombasa in Kenya. I have enjoyed their hospitality where they provide beds with mosquito nets as well as 3 meals and tea during our wildlife safari trips with my children or during field trips.
Nutrition Facts of Cauliflower (Brassica oleracia) 100g raw
| GI = 15 (low) GL= 2 | Minerals | Vitamins |
| Energy 25 cal 1% | Sodium 30 mg 2% | Folates 57 mcg 14% |
| Carb. 4.97g 4% | Potassium 299 mg 6% | Niacin 0.507 mg 3% |
| Protein 1.92g 4% | Calcium 22 mg 2% | Pantothenic acid 0.667 mg 13% |
| Total fat 0.28g 1% | Copper 0.03 9mg 4.5% | Pyridoxine 0.184 mg 14% |
| Dietary Fiber 2g 5% | Iron 0.42mg 5% | Riboflavin 0.060 mg 4.5% |
| Cholesterol 0mg 0% | Magnesium 15mg 3.5% | Thiamin 0.050 mg 4% |
| Photo nutrients | Manganese 0.155 mg 7% | Vitamin A 0 IU 0% |
| Carotene B 0 mcg | Zinc 0.27 mg 2.5% | Vitamin C 48.2mg 80% |
| Lutein Zeaxanthin 1 mcg | Vitamin E 0.08 mg 0.5% | |
| Vitamin K 15.5mcg 13% |
Health Benefits of Cauliflower
- Detoxifies the body: Cauliflower contains Indole 3 carbonyl – a phytonutrient, which along with Sulforaphane, helps in activating and regulating the function of detoxifying enzymes.
- Macular Degeneration: Cauliflower is rich in Vitamin C and antioxidants, effective in reducing the risk of age-related Macular degeneration which can lead to blindness in seniors. The Sulforaphane in it protects the retinal tissues from damage caused by oxidative stress, prevents vision impairment and cataracts.
Spice health Power
- Red chili powder boosts immunity with its bright color which indicates high vitamin A or Beta carotene content vital in keeping a healthy respiratory, digestive, and urinary tract. It is also known as anti-infection vitamin serving as the first line of defense against infections.
- Pomegranate seeds protect the body from free radicals and act as a blood thinner. They prevent blood from forming internal clots in the heart or arteries and coagulating.
- Carom Seeds aid digestion. They improve the digestive efficiency of the gut by stimulating the release of gastric juices. They are also known to eliminate constipation which prevents bloating and cramping besides preventing the risk of gastric ulcer.
Method to make Cauliflower parathas
Use a food processor
- Make a dough with wheat flour, salt and water. Keep aside for (10 min)
- Cut base and stem off cauliflower and grate.
- Add salt and spices; mix well to make stuffing. (4 min)
To make the parathas
- Knead the dough well and divide into 8 balls.
- Roll out each ball in 4″ circles using a rolling pin. (2 min)
- Spread 2 tbsp. of the stuffing on top leaving 1″ from the edge.
- Use a brush to paint the edges with water. (2 min)
- Place a second paratha on top and seal the edges. Roll lightly on top.
- Fill stuffing in half the parathas, cover and seal edges. (6 min).
- Shallow fry each stuffed paratha on a skillet using 1 tsp. ghee or butter,
- Take care to flip them over, until they turn golden on both sides. (8 min).
Serve Cauliflower stuffed Parathas with Yogurt, Sour cream, Marmalade or Honey.
TIPS
Save time: Use frozen riced cauliflower; defrost, drain excess water in a colander, dry with a paper towel; mix with salt & spices
Variation: Use other fillings with carrots, peas, radish, potatoes or blend spinach or fenugreek leaves in the dough
The paratha dough gets softer with longer proving time & can be refrigerated for 1 week
