Black Beans Stuffed Paratha

30 min cook time
15 min prep time
Main dish
Preperation Time:
15 mins
Cooking Time:
30 mins

nutrition facts

Calories 11381138Calories from Fat154
Total Fat17.1g 26%Saturated Fat2.4g 12%
Cholesterol0mg 0%Sodium600mg 25%
Potassium1682mg 48%Carbohydrates204.3g 68%
Dietary Fiber20.2g 81%Sugars2.7g
Protein40.6gVitamin A9%
Vitamin C2%Calcium16%
Iron78%

nutrition facts

Calories 11381138
Total Fat17.1g 26%
Cholesterol0mg 0%
Potassium1682mg 48%
Dietary Fiber20.2g 81%
Protein40.6g
Vitamin C2%
Iron78%
Calories from Fat154
Saturated Fat2.4g 12%
Sodium600mg 25%
Carbohydrates204.3g 68%
Sugars2.7g
Vitamin A9%
Calcium16%

Procedure:

Add wheat flour and salt into a large bowl. Gradually add water and knead into a soft and pliable dough. Keep aside.

Meanwhile, grind the cooked black bean into a coarse paste.

Heat enough oil and add the cumin seeds. Once it crackles, add the grounded black-bean paste, give a stir and add chilly powder, garam masala and salt. Cook this on a low flame for a few minutes and then switch off heat. This is the stuffing for the paratha.

Prepare medium sized balls from the paratha dough. Dust the balls with flour and flatten them with a rolling pin. Place 1 to 2 tablespoons of black bean masala on the flattened dough and cover the masala with the dough and roll them in ur palms again into a ball. (just like any other stuffed parathas)

Roll them out again and cook them on a hot Tawa. Drizzle enough oil until they are completely cooked.

Note- if you don’t have black beans you could use rajma, or any type of beans available in your pantry

 

 

Black beans, also known as turtle beans because of their hard shell-like appearance, are classified as legumes. The beans are actually the edible seeds of the legume plant. Like other legumes such as peanuts, peas and lentils, black beans are prized for their high protein and fiber content. They also contain several other key vitamins and minerals that are known to benefit human health.

Maintaining healthy bones – The iron, phosphorous, calcium, magnesium, manganese, copper and zinc in black beans all contribute to building and maintaining bone structure and strength

Lowering blood pressure – Maintaining a low sodium intake is essential to lowering blood pressure. Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

Managing diabetes – Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup (172g) of cooked black beans contributes 15 grams of fiber

Warding off heart disease – The black bean’s fiber, potassium, folate, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in black beans helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

Vitamin B6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems

The quercetin and saponins found in black beans also aid in cardioprotection. Quercetin is a natural anti inflammatory that appears to reduce the risk of atherosclerosis and protect against the damage caused by low-density lipoprotein (LDL) cholesterol.  Research also indicates that saponins help lower blood lipid and blood cholesterol levels, which prevents damage to the heart and blood vessels.

Preventing cancer – Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.

Saponins prevent cancer cells from multiplying and spreading throughout the body

Fiber intakes from fruits and vegetables like black beans are associated with a lowered risk of colorectal cancer.

Black beans are high in folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

Healthy digestion – Because of their fiber content, black beans help to prevent constipation and promote regularity for a healthy digestive tract

Weight loss and satiety – Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

This dish is: Low in saturated fat, No cholesterol, Low in sodium, Very low in sugar and High in thiamin

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