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Indian

Matar paratha

Vegetarian

मटर पराठा · matar paratha

Wheat parathas filled with sweet green peas crushed with ginger, green chilli, fennel and a pinch of asafoetida. A winter favourite in North India when fresh peas fill the markets.

Matar paratha is an Indian bread, ready in about 1 hour 14 minutes and made with whole-wheat flour and green peas. It serves 6 and is rated intermediate to cook.

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Prep
30 min
Cook
24 min
Rest
20 min
Total
1 h 14 min
Serves
6
Level
Intermediate
Calories
290

Ingredients

6 parathas

For the dough

For the filling

For cooking

Equipment

Method

  1. Step 1

    Mix the atta (opens in a new tab) and salt, rub in the oil, then add the water a little at a time, kneading for about 5 minutes into a soft, smooth dough that no longer sticks to your fingers. Cover and rest for 20 minutes so it rolls out without springing back.

    Hands kneading dough on a floured surface
    How it looks · Photo: Klaus Nielsen on Pexels

  2. Step 2

    Boil the peas (opens in a new tab) for 3–5 minutes until just tender, drain well and pulse or mash to a coarse paste.

    Potatoes being mashed
    How it looks · Photo: Mateusz Feliksik on Pexels

  3. Step 3

    Heat the oil, add the cumin and asafoetida (opens in a new tab), then the ginger and chilli. Add the crushed peas (opens in a new tab), fennel, ground coriander (opens in a new tab), amchur (opens in a new tab) and salt and stir over medium heat until the mixture is dry and comes together, about 5 minutes. Cool and add the coriander leaves (opens in a new tab).

  4. Step 4

    Divide the dough and the filling into 6 equal portions. Flatten a dough ball into a 10 cm cup, pack in one portion of filling, then pleat the edges up over it and pinch firmly to seal. Turn it seam-side down, press flat, dust with flour and roll lightly from the centre outwards into a 18 cm round.

    If filling peeps through, patch the spot with a pinch of dry flour and keep rolling more gently.

  5. Step 5

    Lay a paratha on a hot tawa or heavy pan over medium-high heat. When small bubbles appear (about 30 seconds) flip it; after another 30 seconds brush the top with ghee (opens in a new tab), flip again and press the edges with a spatula (opens in a new tab) until golden-brown patches form. Brush and cook the second side the same way — 3 to 4 minutes per paratha in all.

    A flatbread cooking on a hot griddle
    How it looks · Photo: Muhammad Khawar Nazir on Pexels

About this dish

Origin
North India, India · Commonly attributedWinter paratha of Uttar Pradesh, Delhi and Punjab.More food from India
Dish
Breakfast · Brunch · Lunch · Breads & flatbreads
Cooking method
Pan-fried, Boiled
Taste
sweet & savoury, fresh, spicy (chilli heat)
Diet
Vegetarian (lacto-ovo) · No nut ingredients
All labelsVegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Pescatarian · Flexitarian-friendly · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free
With the listed swaps: Vegan, Plant-based, Ovo-vegetarian, Dairy-freeWorked out from the ingredients. How labels work
Good for
Everyday · Child-friendly
Cook more with
Whole-wheat flour · Green peas · Cumin seeds · Asafoetida · Fresh ginger · Green chilli
Techniques
Pan-frying · Boiling · Kneading

Allergens

  • Contains, can be adapted: Milkfrom ghee
  • Contains: Wheatfrom whole-wheat flour, asafoetida
  • Contains: Glutenfrom whole-wheat flour, asafoetida

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

290 kcal per serving

Estimated

1 serving ≈ 139 g · recipe makes 6

Where the energy comes from

  • Protein 12%
  • Carbohydrate 56%
  • Fat 33%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy290 kcal210 kcal
Protein9 g6.5 g
Carbohydrate42.4 g30.6 g
Net carbohydrate35 g25.2 g
Sugars2.4 g1.8 g
Added sugars0 g0 g
Fibre7.4 g5.4 g
Fat11.1 g8 g
Saturated fat4.1 g3 g
Trans fat——
Cholesterol15 mg11 mg
Sodium533 mg385 mg
Salt equivalent1.3 g1 g
Vitamins & minerals per serving
Potassium
269 mg
Calcium
35 mg
Iron
2.7 mg
Magnesium
83 mg
Vitamin A (RAE)
94 µg
Vitamin C
13 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
45 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Not counted (tiny amounts or “to taste”): asafoetida, amchur (dried mango powder).
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Drying the pea mixture in the pan is the step that keeps it from leaking.

Common mistakes

  • Puréeing the peas completely — a little texture makes a better filling.

Serve with

  • Serve with curd and a quick pickle, or with aloo tamatar sabzi.

Storage

  • Cooked parathas keep 2 days in the fridge or 1 month in the freezer, stacked with baking paper between them.

Reheating

  • Reheat on a dry tawa over medium heat for about a minute a side until crisp and hot through.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Built from the recipe’s own sections. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

Structure

For the dough

Used in steps 1, 3

Baker’s notes

Customise in Bread & Bakery

Timeline and readiness cues

  1. Mix and knead · about 54 min

    Knead until smooth and soft; it should feel like an earlobe.

  2. Rest · about 20 min

    Covered so it doesn't dry out; relaxed dough rolls and shapes without springing back.

  3. Start to finish: about 1 h 14 min. Times are a guide — warmth changes everything; follow the cues.

The dough

The dough in baker's percentages. Flour = 100%.
IngredientRoleWeightBaker’s %
Whole-wheat flourFlour300 g100%
WaterWater189 g63%
Neutral vegetable oilFat9 g3%
SaltSalt3 g1%
Total flour
300 g
Hydration
63%
With milk, eggs…
63%
Wholegrain
100%

Hydration = water ÷ flour × 100. Milk is about 87% water and eggs about 75%, so they’re shown separately as “with milk, eggs…”.

  • Medium dough (55–65%) — soft and easy to knead; sandwich loaves and rolls.
  • Salt 1% — on the low side (1.8–2.2% is typical for bread).
  • 100% wholegrain — absorbs more water and gives a denser, nuttier loaf.

If something goes wrong

  • Pale crust

    Likely causes

    • Oven too cool
    • Too little sugar or no milk/egg for browning
    • Over-fermented (yeast ate the sugars)

    What to do

    • Check the oven with a thermometer
    • Brush with egg wash or milk
    • Shorten the fermentation
  • Burnt bottom

    Likely causes

    • Tray too close to the heat
    • Dark tray absorbs more heat
    • Too much sugar in the dough

    What to do

    • Bake on the middle shelf
    • Double up trays or use a light-coloured one
    • Lower the temperature 10–15 °C and bake a little longer
  • Tough or chewy flatbread

    Likely causes

    • Dough too stiff
    • Not rested
    • Cooked too slowly on too cool a pan

    What to do

    • Add water until the dough is soft and slightly tacky
    • Rest 20–30 minutes covered so the gluten relaxes
    • Cook on a very hot tawa or pan — quickly

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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