Hariyali Tofu Roti
by Tarla Dalal
hariyali tofu roti recipe | spinach tofu roti | hariyali paneer roti | healthy methi and spinach tofu paratha | with 24 amazing images.
hariyali tofu roti is a healthy Indian roti which is easy to make. Learn to make spinach tofu roti.
Spinach and fenugreek add colour and flavour, while whole wheat flour and tofu add to the protein content of healthy methi and spinach tofu paratha.
Spinach is one of the richest plant sources of iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency.
Tips for hariyali tofu roti. 1. If you don't have tofu, you can use crumbled paneer instead. 2. Knead into soft dough without using any water.
Enjoy hariyali tofu roti recipe | spinach tofu roti | hariyali paneer roti | healthy methi and spinach tofu paratha | with step by step photos.
Hariyali Tofu Roti recipe - How to make Hariyali Tofu Roti
Preparation Time: Cooking Time: Total Time:
Makes 5 rotis
For Hariyali Tofu Roti
1/4 cup shredded spinach (palak) leaves
1/4 cup chopped fenugreek (methi) leaves
1/2 cup crumbled firm tofu (bean curd/ soya paneer)
3/4 cup whole wheat flour (gehun ka atta)
1 tsp oil
2 tbsp curd (dahi)
1 tsp ginger-green chilli paste
salt to taste
whole wheat flour (gehun ka atta) for rolling
2 1/2 tsp oil for cooking
For hariyali tofu roti
- For hariyali tofu roti
- To make {span class="bold1"}hariyali tofu roti{/span}, combine all the ingredients together in a deep bowl and knead into soft dough using no water.
- Divide the dough into 5 equal portions and roll out each portion into 150 mm (6”) diameter circle, using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook each roti, using ½ tsp of oil, till light brown spots appear on both the sides.
- Serve the {span class="bold1"}hariyali tofu roti{/span} immediately.
like spinach tofu roti recipe
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like hariyali tofu roti recipe | spinach tofu roti | hariyali paneer roti | healthy methi and spinach tofu paratha | then also try other healthy paratha recipes like
- pyaz ki roti recipe | pyaz ka paratha | pyaaz ki roti | pyaj wali roti | healthy onion roti | with 21 amazing images.
- jowar methi roti recipe | jowar methi paratha healthy breakfast | masala methi jowar roti | jowar methi roti for weight loss | with 17 amazing images.
what is spinach tofu roti made of?
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what is spinach tofu roti made of? methi and spinach tofu phulka is made from 1/4 cup shredded spinach (palak) leaves, 1/4 cup chopped fenugreek (methi) leaves, 1/2 cup crumbled firm tofu (soya paneer / bean curd), 3/4 cup whole wheat flour (gehun ka atta), 1 tsp oil, 2 tbsp curds (dahi), 1 tsp ginger-green chilli paste, salt to taste, whole wheat flour (gehun ka atta) for rolling and 2 1/2 tsp oil for cooking. See below image of list of ingredients for spinach tofu roti.
benefits of palak
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Good Source of Iron : Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free. See : 17 Amazing Health Benefits of Palak, Spinach, baby spinach + Healthy Recipes.
benefits of tofu
dough for spinach tofu roti
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To make dough of hariyali roti, in a bowl put 1/4 cup shredded spinach (palak) leaves.
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Add 1/4 cup chopped fenugreek (methi) leaves.
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Add 1/2 cup crumbled firm tofu (soya paneer / bean curd) or use crumbled paneer instead. This will then become hariyali paneer roti.
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Add 3/4 cup whole wheat flour (gehun ka atta).
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Add 1 tsp oil.
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Add 2 tbsp curds (dahi).
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Add 1 tsp ginger-green chilli paste.
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Add salt to taste. We added 1/2 tsp salt.
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Knead into soft dough without using any water.
making hariyali tofu roti
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To make hariyali tofu roti recipe | spinach tofu roti | hariyali paneer roti | healthy methi and spinach tofu paratha | divide the dough into 5 equal portions.
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Put a little flour on the rolling board.
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Place a portion of dough ball on rolling board and press it.
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Roll out each portion into 150 mm (6”) diameter circle, using a little whole wheat flour for rolling.
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Heat a non-stick tava (griddle) and grease with oil.
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Place the uncooked roti on it.
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Cook the bottom of the roti for 30 upto seconds on medium heat till blisters appear on the paratha.
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Then grease the top of the roti with little oil.
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Flip over.
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Grease the other side also with oil.
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Remember to press the roti down with a spatula while cooking. Press gently all over to ensure uniform cooking.
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Cook the bottom part of the roti for 30 seconds and keep cooking and flipping the paratha till done.
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Serve hariyali tofu roti | spinach tofu roti | hariyali paneer roti | healthy methi and spinach tofu paratha | hot.
tips for hariyali tofu roti
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If you don't have tofu, you can use crumbled paneer instead.
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Knead into soft dough without using any water.
| Energy | 127 cal |
| Protein | 4.4 g |
| Carbohydrates | 16.6 g |
| Fiber | 4 g |
| Fat | 4.9 g |
| Cholesterol | 1 mg |
| Vitamin A | 242.4 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 1.6 mg |
| Folic Acid | 12.1 mcg |
| Calcium | 30.5 mg |
| Iron | 1.1 mg |
| Magnesium | 29.8 mg |
| Phosphorus | 78.7 mg |
| Sodium | 7.9 mg |
| Potassium | 73.8 mg |
| Zinc | 0.4 mg |
can we make same recipe withPaneer and jowar aata?
Soft rotis which suits each and everyone in the family.... these protein and iron rich rotis tastes best just off the tava when served with a bowl of curds.