As winter settles in, the humble sweet potato emerges as a seasonal superstar in kitchens across India. Far beyond just being roasted over coals, this vibrant tuber is now starring in a unique and wholesome dish: the Sweet Potato Paratha. This recipe transforms the nutritious vegetable into a soft, delicious flatbread that's surprisingly savoury and packed with health benefits.
Why Sweet Potato Paratha is a Winter Winner
Sweet potatoes are a powerhouse of nutrition, especially during the colder months. They are exceptionally rich in Vitamin A, providing about 87% of the Daily Value per 100 grams, which is crucial for boosting immunity and eye health. They are also a great source of dietary fibre, potassium, and other essential micronutrients. This recipe cleverly combines this winter vegetable with other wholesome ingredients to create a meal that is as good for your body as it is for your taste buds.
Contrary to what one might expect, this paratha does not taste sweet. The addition of savoury spices and ingredients like chaat masala, ginger, and garlic ensures a perfectly balanced flavour profile. The recipe also incorporates besan (chickpea flour) and paneer, boosting the protein content to an impressive 5-8 grams per paratha.
The Complete Recipe: Ingredients and Method
Here is everything you need to make 8-10 delicious and nutritious sweet potato parathas at home.
Ingredients:
- 1 cup boiled and mashed sweet potatoes (about 200g, boiled ahead and refrigerated)
- ½ cup boiled and grated beetroot
- 1 cup whole wheat atta (flour)
- ½ cup besan (chickpea flour)
- 1 medium onion, finely chopped
- 1 green chilli, finely chopped
- 1 tsp chaat masala (or achar masala for tang)
- 1 tsp grated ginger
- 1 tsp grated garlic
- Salt to taste
- 1 cup fresh coriander, finely chopped
- ½ cup grated paneer (cottage cheese)
- 1-2 tsp ghee or butter for cooking (optional)
Step-by-Step Cooking Instructions
Step 1: Prepare the Vegetables
For best results, boil the sweet potatoes a night before. Once soft, mash them well and refrigerate for a few hours. This step firms them up and prevents a soggy dough. Separately, steam a small beetroot for 5-7 minutes, cool it, grate it, and squeeze out excess water to retain its vibrant pink colour without diluting the dough.
Step 2: Make the Dough
In a large bowl, take the refrigerated, mashed sweet potato. Ensure there are no lumps. Add the grated beetroot, chopped onion, green chilli, chaat masala, salt, fresh coriander, grated ginger, garlic, and paneer. Mix everything evenly. Now, incorporate the whole wheat atta and besan. Knead it into a soft chapati-like dough. The natural moisture from the sweet potatoes usually suffices, but if needed, use a little curd instead of water for added protein.
Step 3: Cook the Paratha
Let the dough rest, covered, for 10-15 minutes. Divide it into 8-10 equal balls. Heat a tawa on a medium flame. Roll out each ball into a round paratha. Cook for about a minute on each side. Flip, add a little ghee or butter if desired, and press the edges until both sides are golden brown. The total cooking time is approximately 2-3 minutes per paratha. Stack them to keep them soft.
Nutritional Powerhouse on Your Plate
Each sweet potato paratha is estimated to contain between 177 to 250 calories, making it a substantial yet healthy meal option. The protein comes from the besan and paneer, while the fibre from sweet potato and beetroot aids digestion.
The recipe gets an extra nutritional boost from the fresh coriander (dhania). Just 100 grams of coriander leaves adds minimal calories (about 23) but delivers a massive 6748 IU of Vitamin A (around 200% DV) and 27mg of Vitamin C (up to 45% DV), along with iron, folate, and potassium.
Beetroot, another key ingredient, contributes roughly 43 calories per 100g, offering 1.6g protein, 2.8g fibre, and 109µg folate (about 27% DV). Its natural nitrates are known to help improve blood flow, regulate blood pressure, and enhance stamina.
Serving Suggestions: Pair these colourful parathas with fresh curd or a cooling raita. They can also be cut into wedges for a kid-friendly snack that cleverly hides vegetables. The parathas stay fresh for up to 2 days and can be reheated on a tawa for best texture.
