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matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss, diabetes, heart |
Tarla Dalal
07 October, 2025
Table of Content
About Matar Paratha, Matar Ka Paratha For Weight Loss
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Ingredients
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Methods
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Like Matar Paratha then
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How to make Matar Paratha
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Matar Paratha for weight loss
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Nutrient values
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matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss, diabetes, heart | with amazing 19 images.
Matar Paratha: The Healthy Punjabi Flatbread
The Matar Paratha, or Punjabi matar ka paratha, is a nutritious and flavorful Indian unleavened flatbread that makes for an ideal meal or snack. This recipe is a perfect example of a healthy matar paratha for weight loss because it is crafted using 100% whole wheat flour (gehun ka atta), which is rich in fiber. The core ingredient, green peas, contributes not only to the delicious flavor but also to the health benefits, making this paratha a go-to choice for those watching their weight and craving comfort food.
Why It's Excellent for Weight Loss and Diabetes Control
This particular green pea paratha is especially beneficial for weight loss and managing diabetes. Green peas have a low Glycemic Index (GI) rank of 22, ensuring that the paratha will not shoot up your blood sugar levels, making it an excellent low GI food for diabetics. Furthermore, the combination of whole wheat flour and green peas provides a good source of vegetarian protein and insoluble fibre. This fiber content aids in relieving constipation and promotes satiety, which is key for successful weight loss.
Heart Health and Lowering Cholesterol
The Matar Paratha is also highly effective for improving heart health and maintaining low cholesterol levels. The high fibre content from both the whole wheat flour and the green peas helps bind cholesterol in the digestive system, preventing its absorption into the bloodstream. Additionally, the recipe recommends using peanut oil, which has the highest amount of MUFA (Monounsaturated Fatty Acids)—around 49%—among common cooking oils. MUFAs are known to help lower bad cholesterol (LDL) levels while raising good cholesterol (HDL), directly supporting a healthier heart.
Preparing the Dough and Flavor Base
To prepare the dough, start by making a smooth paste of the boiled green peas in a blender. In a bowl, combine this purée with the whole wheat flour, low fat curds (dahi), green chilli (for flavor), carom seeds (ajwain), and salt to taste. The low fat curds are used to achieve a soft dough texture and add protein without excessive fat. Knead into a soft doughusing enough water and divide the dough into 5 equal portions.
Rolling and Cooking the Parathas
The next step is to roll and cook the flatbreads. Roll out each portion into a 125 mm. (5") diameter circle with the help of a little flour. The key to keeping this paratha healthy is in the cooking method. Cook each matar paratha on a non-stick pan until both sides are golden brown, using only 21 tsp of oil per paratha (a total of 221 tsp peanut oil for the batch). This minimal oil usage keeps the fat and calorie count low.
Serving a Wholesome and Healthy Meal
The matar paratha is a great food to serve to everyone, including kids, because it is so wholesome and nutritious. It is best served hot with a side of low fat curds. The parathas are not only delicious but also serve as a versatile vehicle for adding healthy ingredients to your diet. If you are watching weight and craving for parathas, this is definitely a go-to recipe that allows you to indulge without compromising your health goals.
Learn to make matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss | with detailed step by step photos below.
Tags
Soaking Time
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Preparation Time
10 Mins
Cooking Time
15 Mins
Baking Time
0 Mins
Baking Temperature
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Sprouting Time
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Total Time
25 Mins
Makes
5 parathas
Ingredients
For Matar Paratha
1/2 cup whole wheat flour (gehun ka atta)
1/2 cup boiled green peas
1 to 2 green chilli , finely chopped
1 tbsp low fat curds (dahi)
1/8 tsp carom seeds (ajwain)
salt to taste
Other Ingredients For Matar Paratha
whole wheat flour (gehun ka atta) for rolling
2 1/2 tsp peanut oil or oil for cooking
Method
For matar paratha
- To make matar paratha, purée the green peas into a smooth paste in a blender.
- Combine all the ingredients and knead into a soft dough using enough water.
- Divide the dough into 5 equal portions
- Roll out each portion into a 125 mm. (5") diameter circle with the help of a little flour to roll the paratha.
- Cook each matar paratha on a non-stick pan until both sides are golden brown, using ½ tsp of oil.
- Serve the matar paratha hot.
Matar Paratha, Matar ka Paratha for Weight Loss recipe with step by step photos
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- Like matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss | then check our collection of paratha recipes below.
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To make matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss | take a sauce pan. Add enough water into it to boil the green peas.
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Once the water starts boiling, add ½ cup of green peas. They are a very good source of dietary fiber.
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Add little salt. Adding salt at this step would stop enzyme actions which can cause loss of flavor, color and texture.
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Boil the green peas until cooked.
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Strain the green peas using a strainer.
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Put the green peas in a bowl of ice-cold water. This is to preserve the green colour of the green peas.
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Strain the green peas again. Discard the water or use it to make a soup.
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Put the green peas into a blender.
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Blend until it turns into a smooth paste. Keep aside.
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Take a deep bowl and put ½ cup of 1/2 cup whole wheat flour (gehun ka atta) into it.
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Then add the boiled green pea paste to it.
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Add the 1 to 2 green chilli , finely chopped. You can add chillies according to your preference of spiciness.
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Add 1 tbsp low fat curds (dahi). Curd would help in making the paratha softer and it also helps in binding the dough, as we are not using any water in the recipe.
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Add 1/8 tsp carom seeds (ajwain). Carom seeds aids in digestion.
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Add salt to taste.
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Mix all the ingredients.
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Knead into a soft dough without using any water.
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Divide the dough into 5 equal portions.
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Roll out each portion into a 125 mm. (5") diameter circle with the help of a little wheat flour to make the matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss.
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Cook each Matar Paratha on a non-stick tava (griddle) until both sides are golden brown in colour, using ½ tsp of peanut oil. Peanut oil has the highest amount of MUFA (around 49%) amongst all the other remaining common cooking oils. The remaining 51% is PUFA and SFA. Most households in western India use peanut oil as a cooking medium. If you want an option, then you can use ghee which is very healthy.
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Cook Paratha on a until both sides are golden brown in colour.
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Serve the matar paratha | Punjabi matar ka paratha | green pea paratha | heathy matar paratha for weight loss | hot with low fat curds.
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Matar Paratha for weight loss. Matar Paratha made from Whole wheat flour is excellent for diabetics as they will not shoot up your blood sugar levels as they are a low GI food. Green peas have a Glycemic Index (GI) rank of 22 which is low and good for diabetics and weight loss and good source of vegetarian protein, has insoluble fibre to relieve constipation. So the perfect way to have Matar Paratha for weight loss is to combine it with low fat curds.
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Nutrient values (Abbrv)per plate
| Energy | 80 cal |
| Protein | 2.7 g |
| Carbohydrates | 11.8 g |
| Fiber | 2.7 g |
| Fat | 2.7 g |
| Cholesterol | 0 mg |
| Sodium | 5.2 mg |
Click here to view Calories for Matar Paratha, Matar ka Paratha for Weight Loss
The Nutrient info is complete
Foodsie
Oct. 9, 2019, 12:25 a.m.
wow... these parathas simply taste yummy... i loved the flavor of ajwain... and what was more interesting is that i didnt need any water to knead it thus the flavor of the peas was 100% intact... try it... !!!
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