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.
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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.
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Tofu Paratha + Strawberry Chia Jam + Mixed Nuts
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).
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.
Serve Tofu (Soya Paneer) paratha with curd, pickle, raita, ketchup, or any gravy 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.
More Tofu Recipes
More Paratha Recipes
- Avocado Paratha
- Palak Paneer Paratha
- Zucchini Carrot Paratha
- Drumstick Leaves Paratha
- Ajwain Paratha
- Broccoli Paneer Paratha
Tofu Paratha Recipe
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).
- 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.
- Serve Tofu paratha with curd, pickle, raita, ketchup or any gravy of your choice.
Notes
Variations:
- To make this soya paratha recipe more healthy 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.
Nutrition
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Annapurnaspices says
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.