Soya and Cauliflower Parathas
by Tarla Dalal
soya cauliflower paratha recipe | healthy veg soya Indian flatbread | paratha made with soya granules | with 40 amazing images.
Soya cauliflower paratha is a nutritious and flavorful Indian flatbread that combines the protein-rich goodness of soya with the health benefits of cauliflower. This dish is particularly popular among health-conscious individuals and vegetarians looking for tasty ways to incorporate more plant-based proteins into their diet.
Key Ingredients of healthy veg soya Indian flatbread.
1. Soya Granules: Also known as textured vegetable protein (TVP), soya granules are packed with protein and add a hearty texture to the paratha.
2. Cauliflower: Grated or finely chopped cauliflower brings moisture, flavor, and a wealth of nutrients, including vitamins C and K, and fiber.
3. Whole Wheat Flour: This serves as the base for the dough, providing essential carbohydrates and dietary fiber.
4. Spices: Common spices include cumin, coriander, garam masala, and red chili powder, which enhance the flavor profile.
How to make soya cauliflower paratha
1. Cook the Soya : Start by soaking the soya granules in hot water for about 10-15 minutes, then drain and squeeze out the excess liquid.
2. Prepare the Filling : Heat the oil and cook the filling made of soya granules, grated cauliflower, chopped herbs, and spices for a few minutes.
3. Make the Dough: In another bowl, combine whole wheat flour with water and knead to form a smooth dough. Allow it to rest for a while.
4. Assemble the Parathas : Divide the dough into small balls, roll out each ball into a disk, place a portion of the filling in the center, and fold the edges over to encase the filling. Roll it out gently to flatten.
5. **Cook the Parathas**: Heat a skillet or tava and cook the rolled parathas until golden brown on both sides, brushing lightly with oil or ghee.
Soya cauliflower parathas are best served hot with a side of curd, low fat curds, raita
or achar. They can be enjoyed for breakfast, lunch, or dinner and are a great way to incorporate more vegetables and proteins into your diet.
Nutritional Benefits of soya cauliflower paratha:
This paratha is a wholesome meal, providing protein from soya, vitamins and minerals from cauliflower, and dietary fiber from whole wheat flour. It’s a balanced option that can keep you satiated and energized throughout the day.
Soya cauliflower paratha is not only delicious and filling but also versatile and easy to prepare, making it a perfect dish for family meals or tiffin boxes.
Pro tips for soya cauliflower paratha. 1. Add 1 cup grated cauliflower. Cauliflower has a mild, slightly sweet flavor that compliments the savory taste of soya. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of vitamin C. 2. Add 1 cup soaked soy granules. Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
Enjoy soya cauliflower paratha recipe | healthy veg soya Indian flatbread | paratha made with soya granules with step by step photos.
Soya and Cauliflower Parathas recipe - How to make Soya and Cauliflower Parathas
Preparation Time: Cooking Time: Total Time:
Makes 6 parathas
For The Dough
2 cups whole wheat flour (gehun ka atta)
1 tsp oil
salt to taste
For The Stuffing
1 tsp oil or coconut oil
1/2 tsp cumin seeds (jeera)
1 cup grated cauliflower
2 tsp ginger-green chilli paste
1/8 tsp turmeric powder (haldi)
1/2 cup soaked soy granules
salt to taste
2 tbsp finely chopped mint leaves (phudina)
2 tbsp finely chopped coriander (dhania)
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
3 tsp ghee for cooking
For the stuffing
- For the stuffing
- Heat the oil in a non-stick kadhai and add the cumin seeds.
- When the seeds crackle, add the cauliflower and sauté for 5 minutes on a slow flame, while stirring continuously.
- Add the ginger-green chilli paste, turmeric powder, soya granules and salt and mix well.
- Sprinkle 2 tbsp of water, mix well and cook on a medium flame for 2 to 3 minutes.
- Take off the flame and cool it slightly. Add the mint and coriander and mix well.
- Divide the mixture into 6 equal portions and keep aside.
How to proceed
- How to proceed
- To make soya paratha dough, combine the whole wheat flour, oil and salt in a deep bowl and knead into a soft dough using 3/4 cup of water.
- Cover with a damp cloth for 10 minutes. Knead again for a few seconds. Keep aside.
- Divide the dough into 6 equal portions and roll out one portion of the dough into a 75 mm. (3") diameter circle using a little flour for rolling.
- Place a portion of the stuffing in the center and fold the edges of the dough over the stuffing.
- Pinch the edges together to seal the stuffing and remove the excess dough.
- Flatten the dough and roll out again into a 150 mm. (6 inches) diameter circle.
- Cook the paratha on a non-stick tava (griddle) over a medium flame using 1/2 tsp ghee till both sides are golden brown.
- Repeat with the remaining dough and stuffing to make 5 more parathas.
- Serve {span class="bold1"}soya cauliflower paratha{/span} hot.
like soya and cauliflower paratha
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like soya cauliflower paratha recipe | healthy veg soya paratha | paratha made with soya granules | then see some soya rotis paratha recipes we have and some recipes we love.
- chick pea potato soya tikki | kabuli chana soya cutlet | garlic potato soya tikki |
- soya bhurji recipe | soya matar bhurji | soya bhurji from soya granules |
- soya roti recipe | soya chapati | Indian soya flour roti |
soaking soya granules, what is soya cauliflower paratha made of ?
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what is soya cauliflower paratha made of ? See below image of list of ingredients for soya cauliflower paratha.
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To make soya cauliflower paratha, first we need to soak the soy granules. Place approx. 1 /2 cup of soy granules in a deep bowl.
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Pour enough warm water in it.
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Cover with a lid and allow them to soak for 10 minutes.
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Open the lid and squeeze the soy granules to remove the excess water and discard it. Approx. 1 cup of soaked soy granules are ready for Soya paratha.
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Soaked and drained soya granules.
for the dough
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To make soya paratha dough, in a deep bowl put 2 cups whole wheat flour (gehun ka atta). Whole wheat flour gives soya paratha a slightly chewy texture that is more satisfying than the texture of paratha made with refined white flour.
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Add 1 tsp soya oil or oil
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Add salt to taste. We added 1/2 tsp salt.
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Gradually, add water to combine all the ingredients. We first added 3/4th cup water and then gradually added another 3 tablespoons of water while kneading into a soft dough.
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Knead into a soft dough.
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Cover with a damp muslin cloth for 10 minutes.
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Knead again for a few seconds. Keep aside.
for the stuffing
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Heat 1 tsp oil or coconut oil or soya oil in a non-stick kadhai.
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Add 1/2 tsp cumin seeds (jeera).
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Let the seeds crackle.
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Add 1 cup grated cauliflower. Cauliflower has a mild, slightly sweet flavor that complements the savory taste of soya. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C.
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Sauté on slow flame for 5 minutes, while stirring continuously.
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Add 2 tsp ginger-green chilli paste.
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Add 1/8 tsp turmeric powder (haldi).
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Add 1/4 cup soaked soy granules. Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
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Add salt to taste. We added 1/4th tsp salt.
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Mix well.
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Sprinkle 2 tablespoons of water.
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Cook on slow to medium heat for 2 to 3 minutes. Remove from the flame and keep aside to cool.
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Add 2 tbsp finely chopped mint leaves (phudina).
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Add 2 tbsp finely chopped coriander (dhania).
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Mix well.
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Divide the mixture into 6 equal portions and keep aside.
making soya and cauliflower paratha
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To make soya cauliflower paratha recipe | healthy veg soya paratha | paratha made with soya granules | divide the dough into 6 equal portions
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Roll out one portion of the dough into a 75 mm. (3") diameter circle using a little flour for rolling.
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Place a portion of the stuffing in the centre.
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Pinch the edges together to seal the stuffing and remove the excess dough.
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Flatten the dough and roll out again into a 150 mm. (6 inches) diameter circle, using wheat flour for rolling.
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Place the rolled paratha on a hot tava.
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Cook the paratha on a medium flame.
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Using 1/2 tsp ghee till both sides are golden brown.
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Serve soya cauliflower paratha recipe | healthy cauliflower soya paratha | hot.
pro tips for soya cauliflower paratha
-
To make soya paratha dough, in a deep bowl put 2 cups whole wheat flour (gehun ka atta). Whole wheat flour gives soya paratha a slightly chewy texture that is more satisfying than the texture of paratha made with refined white flour.
-
Add 1 cup grated cauliflower. Cauliflower has a mild, slightly sweet flavor that complements the savory taste of soya. Cauliflower is extremely low in carbs and therefore does not raise blood glucose levels quickly. One cup Cauliflower provides you 100% off your daily recommended allowance of Vitamin C.
-
Add 1 cup soaked soy granules. Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
| Energy | 201 cal |
| Protein | 7.3 g |
| Carbohydrates | 33.1 g |
| Fiber | 6 g |
| Fat | 5.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 132.9 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 2 mg |
| Vitamin C | 8.3 mg |
| Folic Acid | 24.3 mcg |
| Calcium | 40.2 mg |
| Iron | 3.1 mg |
| Magnesium | 60.4 mg |
| Phosphorus | 162 mg |
| Sodium | 15.4 mg |
| Potassium | 155.2 mg |
| Zinc | 1 mg |
I was really not sure of this combination...but it turned to be damn tasty...Normally so called Healthy foods are Boring...but you really make it interesting Tarlaji!!