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A healthy and protein-packed twist on the classic Punjabi paratha. Crumbled tofu seasoned with aromatic spices is stuffed into a soft whole wheat dough and pan-fried until golden. Perfect for a filling breakfast, lunch, or dinner.
For 4 servings
Prepare the Dough
Prepare the Tofu Filling
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A healthy and protein-packed twist on the classic Punjabi paratha. Crumbled tofu seasoned with aromatic spices is stuffed into a soft whole wheat dough and pan-fried until golden. Perfect for a filling breakfast, lunch, or dinner.
This punjabi recipe takes 45 minutes to prepare and yields 4 servings. At 335.65 calories per serving with 13.68g of protein, it's a moderately challenging recipe perfect for breakfast or brunch or lunch or dinner.
Stuff and Roll the Parathas
Cook the Parathas
Serve
Use a neutral vegetable oil or vegan butter instead of ghee for both the filling and for cooking the parathas.
Add 1/4 cup of finely grated carrots or finely chopped spinach to the filling. Sauté them along with the onions to cook off their moisture.
Increase the amount of green chilies or add 1/4 teaspoon of black pepper powder to the stuffing for extra heat.
Add 1 tablespoon of finely chopped fresh mint leaves or 1 teaspoon of dried fenugreek leaves (kasuri methi) to the filling for a different aroma.
Tofu is a complete protein, containing all nine essential amino acids. This is crucial for muscle repair, immune function, and overall body maintenance.
Made with whole wheat flour (atta), these parathas are rich in fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Tofu is a good source of calcium and manganese, both of which are essential minerals for building and maintaining strong, healthy bones.
Tofu contains isoflavones which may help lower bad cholesterol (LDL). When prepared with minimal oil, this dish is a heart-friendly choice compared to deep-fried alternatives.
Yes, it is a very healthy and balanced meal. It provides complex carbohydrates from whole wheat, high-quality plant-based protein from tofu, and fiber. It's a great alternative to paneer paratha, especially for those looking for a dairy-free or lower-fat option.
A single Tofu Paratha contains approximately 160-180 calories. A serving of two parathas would be around 320-360 calories, making it a substantial and nutritious meal.
This usually happens for two reasons: 1) The filling has too much moisture. Make sure your tofu is pressed extremely well. Sautéing the filling also helps dry it out. 2) You are over-stuffing the dough. Use a moderate amount of filling until you get the hang of rolling.
While traditional parathas rely on gluten for elasticity, you can try using a gluten-free flour blend designed for flatbreads. The texture will be different, and it may be more delicate to roll.
Store cooked parathas in an airtight container in the refrigerator for up to 2 days. Reheat on a hot tawa or in a microwave. You can also freeze them by stacking semi-cooked parathas with parchment paper in between.
Tofu Parathas are delicious on their own but pair wonderfully with plain yogurt (dahi), mint-coriander chutney, mango pickle (aam ka achaar), or a simple cucumber raita.