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green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast |


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Mini Green Theplas ( Fibre Rich Recipe )

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green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast | with 53 amazing images.

green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast is a nourishing breakfast and snack option for all the health conscious. Learn how to make palak thepla.

To make the topping for green thepla, heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 2 minutes, or till the onions turn translucent. Add the capsicum and sauté on a medium flame for another 2 to 3 minutes. Add the paneer, coriander and salt, mix well and cook for another 1 to 2 minutes, while stirring continuously. Remove from the flame and allow it to cool completely. Divide the stuffing into 10 equal portions and keep aside.

To make palak thepla, combine all the ingredients in a bowl and knead into a soft dough using enough water. Divide the dough into 10 equal portions and roll out a portion into a 100 mm. (4”) diameter thick circle, using a little jowar flour for rolling. Heat a non-stick tava (griddle) and cook it, using a little oil, till it turns golden brown in colour from both the sides. Repeat with the remaining portions to make 9 more mini theplas. Spread a portion of the topping evenly over each mini thepla and serve immediately.

Fortified with jowar flour, ragi flour and oats flour, these healthy thepla are fibre-rich and extremely enjoyable. A completely nourishing breakfast that will keep you active through the day – these 4 flour healthy Indian spinach paratha are a great alternative if you want a change from the regular porridge and upma.

Two palak theplas are enough to satiate you in the morning and keep you full for a long time. The colourful capsicum in these thepla add a touch of antioxidant and vitamin C which help to build our immune system and help us fight diseases like common cold and cough while preventing the onset of chronic diseases like heart disease and cancer.

The multi flours, along with spinach and capsicum provide enough fibre to keep your digestive tract healthy. It prevents constipation. Moreover, this high fibre breakfast is also a good source of calcium and protein due to the addition of paneer and ragi flour.

Tips for mini green thepla. 1. Serve 4 flour healthy Indian spinach paratha with curds. See how to make curds. 2. Serve Indian palak thepla with green chutney. See how to make green chutney. 3. Remember to press down with a spatula while your thepla is being cooked. 4. If you think you are time pressed in the morning, make the dough and refrigerate the previous night. Next morning, keep it at room temperature for 15 minutes while you make the stuffing.

Enjoy green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast | with step by step photos.

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Green Thepla, High Fibre Palak Paratha recipe - How to make Green Thepla, High Fibre Palak Paratha

Preparation Time:    Cooking Time:    Total Time:     10Makes 10 mini theplas
Show me for mini theplas

Ingredients

For The Topping
1 tsp oil
1/4 cup finely chopped onions
3/4 cup finely chopped coloured capsicum
1/4 cup crumbled low fat paneer (cottage cheese)
2 tbsp finely chopped coriander (dhania)
salt to taste

Other Ingredients For Mini Green Theplas
1 cup quick cooking rolled oats flour , refer handy tip
1/4 cup ragi (nachni / red millet) flour
1/4 cup soy flour or bajra (black millet) flour
1/4 cup jowar (white millet) flour
1 cup finely chopped spinach (palak)
1 tbsp sesame seeds (til)
salt to taste
1/2 tsp turmeric powder (haldi)
1 tbsp ginger-green chilli paste
2 tsp garlic (lehsun) paste
a pinch of sugar
a few drops lemon juice
1/2 tsp oil
jowar (white millet) flour for rolling
2 tsp oil for cooking
Method

For the topping
    For the topping
  1. Heat the oil in a non-stick pan, add the onions and sauté on a medium flame for 2 minutes, or till the onions turn translucent.
  2. Add the capsicum and sauté on a medium flame for another 2 to 3 minutes.
  3. Add the paneer, coriander and salt, mix well and cook for another 1 to 2 minutes, while stirring continuously.
  4. Remove from the flame and allow it to cool completely.
  5. Divide the stuffing into 10 equal portions and keep aside.

How to proceed
    How to proceed
  1. How to make green thepla, combine all the ingredients in a bowl and knead into a soft dough using enough water.
  2. Divide the dough into 10 equal portions and roll out a portion into a 100 mm. (4”)diameter thick circle, using a little jowar flour for rolling.
  3. Heat a non-stick tava (griddle) and cook it, using a little oil, till it turns golden brown in colour from both the sides.
  4. Repeat with the remaining portions to make 9 more green thepla.
  5. Spread a portion of the topping evenly over each green thepla and serve immediately.

Handy tip:
    Handy tip:
  1. To make 1 cup of oats flour, blend 1 1/2 cups of quick rolled oats in a mixer to a fine powder.

Mini Green Theplas Video by Tarla Dalal

Green Thepla, High Fibre Palak Paratha recipe with step by step photos

like green thepla
  1. like green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast | then see our collection of thepla recipes and some recipes we love.   

what is green thepla recipe  made off ?
  1. what is green thepla recipe  made off ? 4 flour healthy Indian spinach paratha is made from easy and cheap ingredients available in India such as a topping off coloured capsicum, paneer, coriander, onions, salt  and 1/2 tsp oil. See below image of list of ingredients for topping of palak thepla.
  2. The dough of palak thepla is made off 1 cup quick cooking rolled oats flour , refer handy tip, 1/4 cup ragi flour, 1/4 cup soy flour or whole wheat  flour, 1/4 cup jowar (white millet) flour, 1 cup finely chopped spinach (palak), 1 tbsp sesame seeds (til), salt to taste, 1/2 tsp turmeric powder (haldi), 1 tbsp ginger-green chilli paste, 2 tsp garlic (lehsun) paste, a pinch of sugar, a few drops lemon juice and 1/2 tsp oil. See below image of list of ingredients for dough of palak thepla.

how to make oats flour ?
  1. These are quick cooking rolled oats. 
  2. We have taken 1 cup oats and put it in a small mixer. Do not use a big mixer jar as it will be difficult to blend a small quantity. 
  3. Blend to a smooth powder.  
  4. Put the oats flour in a bowl. Use in your Indian recipes such as thepla. tikki, cookies and smoothies.

benefits of paneer
  1. Paneer good for bones. Paneer is a rich source of protein and calcium both of which aid in bone metabolism.It is also rich in vitamin D and minerals like magnesium, phosphorus which are required to maintain healthy bones and teeth. See detailed 5 Super Benefits of Paneer.

benefits of jowar flour
  1. 1. Rich in Fiber : Jowar Flour is naturally high in Fibre. 100 grams of Jowar give 9.7 grams of Fibre. Try Methi Jowar Muthia. One serving of this muthia makes up for 12% of fiber intake of the day. See detailed 17 Amazing Health Benefits of Jowar Flour

benefits of palak
  1. 1. Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. See detailed 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.

topping for green thepla
  1. Heat 1 tsp oil in a non-stick pan.
  2. Add 1/4 cup finely chopped onions.
  3. Sauté on a medium flame for 2 minutes, or till the onions turn translucent.
  4. Add 3/4 cup finely chopped coloured capsicum.
  5. Sauté on a medium flame for another 2 to 3 minutes.
  6. Add 1/4 cup crumbled low fat paneer (cottage cheese).
  7. Add 2 tbsp finely chopped coriander (dhania).
  8. Add salt to taste. We added 1/4 tsp salt.
  9. Mix well.
  10. Cook for another 1 to 2 minutes, while stirring continuously.
  11. Remove from the flame and allow it to cool completely. Divide the stuffing into 10 equal portions and keep aside.

dough for green thepla
  1. In a bowl put 1 cup quick cooking rolled oats flour.
  2. Add 1/4 cup ragi flour.
  3. Add 1/4 cup soy flour  or whole wheat flour.
  4. Add 1/4 cup jowar (white millet) flour.
  5. Add 1 cup finely chopped spinach (palak).
  6. Add 1 tbsp sesame seeds (til).
  7. Add salt to taste. We added 1/2 tsp salt.
  8. Add 1/2 tsp turmeric powder (haldi).
  9. Add 1 tbsp ginger-green chilli paste.
  10. Add 2 tsp garlic (lehsun) paste.
  11. Add a pinch of sugar.
  12. Add a few drops of lemon juice. We added 1/4 tsp lemon juice.
  13. Add 1/2 tsp oil.
  14. Add enough water to make a dough. We gradually added 4 tablespoons of water.
  15. Knead into a soft dough.
  16. Divide the dough into 10 equal portions.

making mini green theplas
  1. To make green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast | take a portion of the dough and flatten it on a rolling board.
  2. Roll out a portion into a 100 mm. (4”) diameter thick circle, using a little jowar flour or whole wheat flour for rolling.
     
  3. Heat a non-stick tava (griddle) and grease it with oil.
  4. Put three uncooked theplas on the tava. Since they are mini theplas we are cooking 3 at a time. You can roll them to a bigger size and cook one thepla at a time.
  5. Cook the bottom of the thepla for a while.
  6. Grease the top of the paratha as we are then going to flip over.
  7. Flip over and grease the thepla again.
  8. Remember to press down with a spatula while your thepla is being cooked.
  9. Keep cooking and flipping thepla till golden brown spots appear on both sides. Your mini green theplas are ready.
  10. Add a portion of the paneer and vegetable filling on top of the thepla. 
  11. Put green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast | in a serving plate.
  12. Serve green thepla recipe | palak thepla | 4 flour healthy Indian spinach paratha | high fibre breakfast | hot.

tips for green thepla
  1. Serve 4 flour healthy Indian spinach paratha with curds. See how to make curds.
  2. Serve Indian palak thepla with green chutney. See how to make green chutney.
  3. Remember to press down with a spatula while your thepla is being cooked.
  4. If you think you are time pressed in the morning, make the dough and refrigerate the previous night. Next morning, keep it at room temperature for 15 minutes while you make the stuffing.

health benefits of green thepla
  1. Green Thepla - a high fibre breakfast.
  2. The veggies along with the 4 flours contribute to its fibre content, which can aid in weight loss.
  3. Fibre is also a key ingredient to maintaining healthy digestive system.
  4. Vitamin A, vitamin C and folic acid together can contribute to reduce inflammation and build immunity.
  5. All healthy individuals, diabetics, heart patients as well as women with PCOS can indulge in these nutritious and tasty theplas for breakfast and lunch.
Accompaniments

Coriander Green Garlic Chutney 
Jowar and Vegetable Porridge 
Muskmelon, Apple and Green Grapes Juice 
Pineapple, Apple and Cucumber Juice 

Nutrient values (Abbrv) per mini thepla
Energy84 cal
Protein3 g
Carbohydrates11.3 g
Fiber2.2 g
Fat3.2 g
Cholesterol0 mg
Sodium7.6 mg

RECIPE SOURCE : Top 10 Healthy FoodsBuy this cookbook
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Reviews

Mini Green Theplas ( Fibre Rich Recipe )
5
Priya2188
 on 04 Apr 13 03:02 PM


Really very tasty and healthy as well ..thanks for this nutricious dish
Reply
| Hide Replies
Tarla Dalal    Hi Priya , we are delighted you loved the Mini Green Theplas ( Fiber Rich Recipe ). Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
Reply
14 Oct 16 11:02 AM
Mini Green Theplas ( Fibre Rich Recipe )
5
Foodie #582756
 on 18 Jan 13 06:42 PM



Edited after original posting.
Reply
Mini Green Theplas ( Fibre Rich Recipe )
5
Foodie#392535
 on 12 Jun 11 12:45 AM


Reply