Warm, hearty, and bursting with flavor, Matar Paratha is a beloved North Indian flatbread stuffed with a spiced green pea filling. Soft whole wheat dough is rolled and filled with mashed peas sautéed with aromatic spices like cumin, coriander, ginger, and green chili, then cooked on a hot griddle with a drizzle of ghee or oil. Perfect for breakfast, brunch, or a light dinner, this wholesome paratha pairs beautifully with yogurt, pickles, or a cup of masala chai.
Ingredients
For the Paratha Dough:
| Whole Wheat Flour (Atta) | 2 cups |
|---|---|
| Salt | ½ teaspoon |
| Water | Approx. 1 cup |
| Oil or Ghee | 1 tablespoon |
For the Green Pea Filling (Matar ki Pithi):
| Fresh or Frozen Green Peas | 1.5 cups |
|---|---|
| Oil or Ghee | 1 tablespoon |
| Cumin Seeds | ½ teaspoon |
| Ginger, finely minced | 1 tablespoon |
| Green Chilies, finely minced | 1-2 (or to taste) |
| Coriander Powder | 1 teaspoon |
| Garam Masala | ½ teaspoon |
| Amchur (Dry Mango Powder) | ½ teaspoon |
| Salt | To taste |
| Fresh Cilantro, chopped | 2 tablespoons |
Cooking Steps
Step 1: Prepare the Dough
- In a large bowl, combine the 2 cups of whole wheat flour and ½ teaspoon of salt.
- Add the 1 tablespoon of oil or ghee. Mix well with your fingers.
- Gradually add water, a little at a time, and knead until you have a soft, pliable dough. The dough should not be too stiff or too sticky.
- Cover the dough with a damp cloth and let it rest for at least 30 minutes.
Step 2: Prepare the Green Pea Filling
- If using frozen green peas, briefly cook them by boiling or microwaving for a few minutes until they are soft. If using fresh peas, cook until tender.
- Drain the peas completely and place them in a blender or food processor. Pulse a few times to get a coarse, crumbly texture. Do not blend into a smooth paste.
- Heat the 1 tablespoon of oil or ghee in a medium skillet over medium heat.
- Add the ½ teaspoon cumin seeds and let them sizzle.
- Add the minced ginger and minced green chilies. Sauté for about 30 seconds until fragrant.
- Add the coarsely mashed peas. Sauté for 2-3 minutes to remove excess moisture.
- Turn off the heat. Stir in the coriander powder, garam masala, amchur powder, salt, and fresh chopped cilantro.
- Mix well and set the filling aside to cool completely. The filling must be cool before you stuff the parathas, otherwise, the dough will become soggy and difficult to handle.
Step 3: Stuff and Roll the Parathas
- Divide the rested dough into 8-10 equal-sized balls.
- Divide the cooled green pea filling into a similar number of balls.
- Take one dough ball and flatten it slightly with your fingers.
- Roll it out into a small disc (about 3 inches / 7.5 cm in diameter) using a little flour for dusting.
- Place one ball of green pea filling in the center of the dough disc.
- Bring all the edges of the dough together over the filling and pinch them closed to seal the ball. Gently press the ball down to flatten it slightly.
- Dip the stuffed dough ball in flour and, using a rolling pin, gently roll it out into a flat circle of about 6-7 inches (15-18 cm) in diameter. Roll gently and evenly to prevent the filling from tearing through the dough.
Step 4: Cook the Parathas
- Heat a tawa or flat griddle over medium-high heat.
- Place one rolled paratha on the hot tawa.
- Cook for about 30-40 seconds, or until small bubbles appear.
- Flip the paratha.
- Brush a little oil or ghee on the top side. Cook for another minute.
- Flip the paratha again and brush oil or ghee on the other side.
- Press gently with a spatula to help the paratha cook evenly and puff up. Cook until both sides are golden brown with a few dark spots.
- Remove from the tawa and repeat with the remaining stuffed dough balls.
Step 5: Serve
- Serve the Matar Parathas hot, with a dollop of butter or a side of yogurt, Indian pickle, or chutney.
Extra Tips for Perfect Matar Paratha
- Soft Dough: A soft dough is essential for making stuffed parathas. It's more elastic and less likely to tear when you roll it.
- Dry Filling: Ensure your filling is completely cool and has no excess moisture. A wet filling will make the paratha soggy and impossible to roll. Sautéing the mashed peas is a crucial step for this.
- Gentle Rolling: When rolling the stuffed paratha, apply even and gentle pressure from the center outwards. This helps distribute the filling without it bursting through the dough.
- Resting Time: Allowing the dough to rest for at least 30 minutes makes it more pliable and easier to roll.
Nutritional Value
Approximate (per paratha, based on 8 parathas)
| Calories | 250-350 kcal |
|---|---|
| Protein | 8-12 grams |
| Fat | 8-15 grams |
| Carbohydrates | 35-45 grams |
| Fiber | 5-8 grams |
Benefits
- ✅ Rich in Plant-Based Protein & Fiber: Green peas boost satiety and energy levels.
- ✅ Wholesome Whole Grains: Whole wheat flour supports digestion and sustained energy.
- ✅ Vegetarian & Nutrient-Rich: Packed with vitamins, minerals, and antioxidants.
- ✅ Versatile & Filling: Ideal as a standalone meal or with sides like raita or chutney.
- ✅ Kid-Friendly & Travel-Friendly: Easy to pack for school or work lunches.
With its soft, flavorful layers and spiced green pea filling, Matar Paratha is a perfect example of Indian comfort food that’s both nutritious and satisfying. Whether you’re enjoying it fresh off the griddle for breakfast or packing it for a quick meal on the go, this paratha delivers warmth and taste in every bite.
Explore more stuffed paratha recipes, vegetarian Indian dishes, and authentic breakfast ideas on our site. Try this Matar Paratha to bring the taste of North Indian tradition to your kitchen.