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Home » Recipes » Parathas/Roti/Chapati

Tofu Paratha Recipe

Mar 13, 2023. by Bhavana Patil. 1 Comment | This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.

Jump to Recipe

Tofu Paratha recipe is an easy-to-make, healthy Indian flatbread dish prepared with whole wheat flour, crumbled tofu (soya paneer), and Indian spices. These parathas can be packed for your kids lunch box or even for the office lunchbox. Served with raita, yogurt, pickle, or any curry of your choice.

tofu paratha served in a plate with side of pickle
Jump to:
  • What is Tofu and its health benefits?
  • Also check my 40+ Kids Lunch Box Series Posts
  • Ingredients for Tofu Paratha Recipe
  • How to Make Tofu Paratha
  • Variations
  • More Tofu Recipes
  • More Paratha Recipes
  • Tofu Paratha Recipe

What is Tofu and its health benefits?

Tofu, also known as bean curd (soya paneer), is a food prepared by coagulating soy milk and then pressing the resulting curds into solid white blocks of varying softness: it can be silken, soft, firm, or extra firm. - Source Wiki.

Tofu is an excellent source of protein, it is also packed with calcium, selenium, manganese, iron, and magnesium.

I have used extra firm tofu in this recipe, but feel free to use any soya, like soft or silken tofu.

Also check my 40+ Kids Lunch Box Series Posts

Tofu Paratha + Strawberry Chia Jam + Mixed Nuts

tofu paratha in kids lunch box with nuts and chia jam

Ingredients for Tofu Paratha Recipe

  • Wheat flour: I used whole wheat flour for this paratha. You can also use multigrain flour.
  • Tofu: Use organic extra firm tofu. You can press the tofu with a heavy weight for 20 minutes to remove excess moisture and then crumble it.
  • Spices: cumin seeds, red chili powder, turmeric powder, garam masala, and amchur powder.
  • Coriander leaves: fresh coriander finely chopped.

How to Make Tofu Paratha

In a bowl, add wheat flour, crumbled tofu, jeera seeds, red chili powder, turmeric powder, garam masala, amchur powder, coriander leaves, and salt. Mix well.

Add some water and keep kneading till you get a smooth dough. The dough should be tight and firm (not soft).

step to add all ingredients in a bowl and mix  collage

Make balls from the dough. I was able to get 6 balls. Roll the parathas semi-thick/ thin by dusting them with some dry flour.

Heat a tawa/skillet on medium heat and place the paratha and let it cook. Once you see bubbles, flip to the other side and drizzle some ghee or oil on top.

Flip again and drizzle oil or ghee on the other side until they have nice golden spots on both sides.

step to roll and cook collage

Serve Tofu (Soya Paneer) paratha with curd, pickle, raita, ketchup, or any gravy of your choice.

tofu paratha served in a plate with side of pickle

Variations

  1. To make this soya paratha recipe healthier, add 1 tablespoon of flaxseed powder/meal while preparing the dough.
  2. You can also add finely chopped spinach or grated carrot for this Indian-style tofu flatbread recipe.

More Tofu Recipes

  • Palak Tofu
  • Air Fryer Tofu
  • Tandoori Tofu
  • Tofu Bhurji
  • Thai Red Curry

More Paratha Recipes

  • Avocado Paratha
  • Palak Paneer Paratha
  • Zucchini Carrot Paratha
  • Drumstick Leaves Paratha
  • Ajwain Paratha
  • Broccoli Paneer Paratha
Tried this recipe?Don’t forget to give a ★ rating below
A stack of Tofu Paratha served on a plate with pickle on the side

Tofu Paratha Recipe

Bhavana Patil
Tofu Paratha recipe is an easy to make and healthy dish prepared with wholewheat flour, crumbled tofu (Soya Paneer) and Indian spices.
5 from 1 vote
Print Recipe Pin Recipe
Servings: 2
Calories : 377
Course: Main Course
Cuisine: Indian
Diet: Vegan, Vegetarian
Method: Stovetop
Prep Time : 10 minutes
Cook Time : 10 minutes
Total Time : 20 minutes

Ingredients
  

Measuring cup (1 cup = 250 ml)

  • 1 cup whole wheat 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 tablespoon oil or ghee to (cook parathas)
  • water to knead dough

Instructions
 

  • In a bowl add wheat flour, crumbled tofu, jeera seeds, red chili powder, turmeric powder, garam masala, amchur powder, coriander leaves, and salt. Mix well.
  • Add some water and keep kneading till you get the smooth dough. The dough should be tight and firm (not soft).
    step to add all ingredients in a bowl and mix collage
  • Make balls from the dough. I was able to get 6 balls.
    Roll the parathas semi-thick/ thin by dusting some dry flour.
  • Heat a tawa/skillet on medium heat and place the paratha and let it cook. Once you see bubbles, flip to the other side drizzle some ghee or oil on top.
  • Flip again and drizzle oil or ghee on the other side until they have nice golden spots on both sides.
    step to roll and cook collage
  • Serve Tofu paratha with curd, pickle, raita, ketchup or any gravy of your choice.
    A stack of Tofu Paratha served on a plate with pickle on the side

Notes

Variations:

  1. To make this soya paratha recipe more healthy add 1 tablespoon of flaxseed powder/meal while preparing the dough.
  2. You can also add finely chopped spinach or grated carrot for this Indian-style tofu flatbread recipe.
 
Note: Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Nutrition

Calories: 377kcalCarbohydrates: 47gProtein: 13gFat: 17gSaturated Fat: 2gTrans Fat: 1gSodium: 59mgPotassium: 374mgFiber: 7gSugar: 1gVitamin A: 450IUVitamin C: 1mgCalcium: 54mgIron: 4mg
Keyword tofu paratha recipe
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Comments

  1. Annapurnaspices says

    September 19, 2020 at 1:56 am

    5 stars
    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.

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