Makuni Paratha
A traditional Bihari flatbread stuffed with a savory and tangy filling of roasted chickpea flour (sattu), spices, and pickle masala. This wholesome paratha is perfect for a hearty breakfast or lunch.
For 4 servings
Prepare the Dough
- In a large mixing bowl, combine the whole wheat flour, 0.5 tsp salt, and 1 tbsp of vegetable oil.
- Gradually add water while mixing to form a dough. Knead for 8-10 minutes until the dough is soft, smooth, and pliable.
- Cover the dough with a damp cloth and let it rest for at least 20-30 minutes. This helps the gluten relax, making the parathas softer.
Prepare the Sattu Filling
- In a separate bowl, combine the sattu, finely chopped onion, minced garlic, grated ginger, green chilies, and coriander leaves.
- Add the carom seeds, nigella seeds, mango pickle masala, mustard oil, lemon juice, and 1 tsp of salt.
- Mix all the ingredients thoroughly with your fingers. The mixture will be crumbly.
- Add 2-3 tablespoons of water, a little at a time, and mix until the filling is moist enough to hold its shape when pressed, but not pasty.
Stuff and Roll the Parathas
- After the dough has rested, knead it once more. Divide both the dough and the sattu filling into 8 equal portions.
- Take one ball of dough and flatten it with your fingers into a 3-inch disc, creating a cup shape.
- Place one portion of the sattu filling in the center. Gently bring the edges of the dough together to cover the filling, pinching to seal it completely.
- Flatten the stuffed ball gently. Lightly dust it with dry whole wheat flour and carefully roll it out into a 6-7 inch circle, applying even, light pressure to prevent tearing.
Cook the Makuni Parathas
- Heat a tawa (griddle) over medium heat. Once hot, place a rolled paratha on it.
- Cook for about 30-40 seconds, or until you see small bubbles appear on the surface. Flip it over.
- Cook the other side for about a minute until light brown spots appear.
- Spread about 1 tsp of ghee on the top surface and flip again. Apply ghee to the other side as well.
- Press gently with a spatula and cook, flipping occasionally, until both sides are golden brown, crisp, and cooked through. This takes about 3-4 minutes per paratha.
- Repeat the process for all remaining parathas.
Serve
- Serve the Makuni Parathas hot off the tawa with plain yogurt (dahi), baingan ka bharta (mashed eggplant), or a simple tomato chutney.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1The dough should be soft and well-rested. A stiff dough will cause the parathas to tear while rolling.
- 2Do not make the sattu filling too wet or pasty; it should be moist but crumbly to ensure easy rolling.
- 3Roll the stuffed parathas with a light hand to distribute the filling evenly without breaking the dough.
- 4The pungent flavor of mustard oil is characteristic of this Bihari dish. Do not skip it for an authentic taste.
- 5Cook the parathas on medium heat. High heat will cook the outside too quickly, leaving the inside raw.
Adapt it for your goals.
Spicier Filling
Add 1/2 teaspoon of red chili powder or more finely chopped green chilies to the sattu mixture for extra heat.
Garlic Free VersionGarlic-Free Version
For a no-onion, no-garlic version, simply omit them and add a pinch of asafoetida (hing) to the filling for a different flavor profile.
Added VegetablesAdded Vegetables
Incorporate finely grated radish (mooli) into the filling. Make sure to squeeze out all the excess water from the radish before adding it to the sattu.
Why this is on our healthy list.
Rich in Plant-Based Protein
Sattu is an excellent source of plant-based protein, which is crucial for muscle repair, growth, and overall body function, making this paratha a very satiating meal.
High in Dietary Fiber
The combination of whole wheat flour and sattu provides a significant amount of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Natural Body Coolant
Sattu is renowned for its cooling properties, making it a great food to consume during hot weather. It helps to hydrate the body and protect it from the adverse effects of heat.
Sustained Energy Release
This paratha is a powerhouse of complex carbohydrates and protein, providing a slow and sustained release of energy, which keeps you full and energetic for longer.
Frequently asked questions
Sattu is a flour made from roasted grams (chana), a staple in Bihari cuisine. It's known for its nutty flavor, high protein content, and cooling properties.