Tofu Paratha is an easy-to-make, healthy Indian flatbread recipe made with whole wheat flour, crumbled extra-firm tofu (soya paneer), and Indian spices. These parathas can be packed for your kids' lunchbox or even for the office lunchbox. Serve with raita, yogurt, pickle, or any curry of your choice.
Parathas are a wonderful staple in every Indian household, complementing nearly every meal, whether in the morning with homemade yogurt or during lunch with a bowl of curry.
Today, I am sharing a high-protein and very delicious tofu paratha recipe. It's packed with crumbled tofu and Indian spices. I've combined whole wheat flour, crumbled tofu, and spices to form a dough, then rolled them into parathas and then cooked them.
You can also make stuffed parathas with crumbled tofu, similar to how paneer parathas, and aloo parathas are prepared. Just fill the dough with the seasoned tofu mixture before rolling and cooking.
If you like tofu, check out more Indian Tofu Recipes
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Also check my 75+ Kids Lunch Box Recipes Post
Tofu Paratha + Strawberry Chia Jam + Mixed Nuts
Ingredients for Tofu Paratha Recipe
- Wheat flour: I used whole wheat flour. You can also use multigrain flour as well.
- Tofu: Use organic extra-firm tofu. Press the tofu with a heavy weight for 20 minutes to remove excess moisture, then crumble it.
- Spices: I used cumin seeds, red chili powder, turmeric powder, garam masala, and amchur powder.
- Coriander leaves: Use fresh coriander, finely chopped.
How to Make Tofu Paratha
In a bowl, combine 1 cup wheat flour, ½ cup crumbled tofu, 1 teaspoon cumin seeds, 1 teaspoon red chili powder, ½ teaspoon turmeric powder, ½ teaspoon garam masala, ½ teaspoon amchur powder, ¼ cup chopped coriander leaves, and salt. Mix well.
Add some water and knead the mixture until you achieve a smooth, tight, and firm dough (not soft).
Make balls from the dough; you should be able to get about 6 balls. Roll the balls into semi-thick/thin parathas by dusting them with some dry flour.
Heat a tawa or skillet on medium heat. Place a paratha on the tawa and let it cook until you see bubbles forming. Flip it to the other side and drizzle some ghee or oil on top.
Flip the paratha again and drizzle oil or ghee. Cook until both sides have nice golden spots.
Serve Tofu paratha hot with curd, or pickle.
Serving Suggestions
Serve Tofu paratha with curd, raita, pickle, ketchup, or any Indian curry of your choice.
Variations
- To make this soya paratha recipe healthier, add 1 tablespoon of flaxseed powder/meal while preparing the dough.
- You can also add finely chopped spinach or grated carrot for this Indian-style tofu flatbread recipe.
- You can also prepare stuffed tofu parathas by filling the dough with the seasoned tofu mixture before rolling and cooking them.
More Paratha Recipes
Tofu Paratha Recipe
Ingredients
- 1 cup whole wheat flour (or multigrain flour)
- ½ cup extra firm tofu crumbled (100 grams)
- 1 teaspoon cumin (jeera) seeds
- 1 teaspoon red chilli powder
- ½ teaspoon turmeric powder(haldi)
- ½ teaspoon garam masala optional
- ½ teaspoon amchur powder
- ¼ cup coriander leaves
- salt to taste
- 2 tablespoons oil (or ghee) to (cook parathas)
- water to knead dough
Instructions
- In a bowl, combine wheat flour, crumbled tofu, cumin seeds, red chili powder, turmeric powder, garam masala, amchur powder, chopped coriander leaves, and salt. Mix well.
- Add some water and knead the mixture until you achieve a smooth, tight, and firm dough (not soft).
- Make balls from the dough; you should be able to get about 6 balls. Roll the balls into semi-thick/thin parathas by dusting them with some dry flour.
- Heat a tawa or skillet on medium heat. Place a paratha on the tawa and let it cook until you see bubbles forming. Flip it to the other side and drizzle some ghee or oil on top.
- Flip the paratha again and drizzle oil or ghee on the other side. Cook until both sides have nice golden spots.
- Serve Tofu paratha with curd, pickle, raita, ketchup or any gravy of your choice.
Notes
Variations:
- To make this soya paratha recipe healthier, add 1 tablespoon of flaxseed powder/meal while preparing the dough.
- You can also add finely chopped spinach or grated carrot for this Indian-style tofu flatbread recipe.
- You can also prepare stuffed tofu parathas by filling the dough with the seasoned tofu mixture before rolling and cooking them.
Nutrition
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Annapurnaspices
Hey Bhavana its good to start the day with such type of delicious breakfast recipe. Also the recipe is good for health and contain good value of nutrition. I am definitely gonna try this recipe. Keep sharing more recipes like this. You can try some spicy taste for your recipes with our variety of spices at https://annapurnaspices.com.