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Soya Paratha

 

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soya paratha recipe | soya keema paratha | healthy soy granules vegetarian paratha | with 30 amazing images.

soya paratha is a popular Indian breakfast dish made with soya granules, whole wheat flour, and spices. Learn how to make healthy soy granules vegetarian paratha .

soya paratha is a wholesome and nutritious Indian paratha made with the inclusion of soya granules. soya parathas are a tasty and nutritious way to add protein to your diet, especially for vegetarians.

soya paratha is made by preparing the filling, then the dough, and finally cooking the paratha.
Filling : To make soya paratha, soak the soya granules in enough hot water for 10 to 15 minutes. Drain and squeeze out all the water.
For the soya paratha filling, heat the oil in a non-stick kadhai and add the cumin seeds.
When the seeds crackle, add the onions and ginger green chilli paste and sauté for 2 minutes or till the onions turn translucent.
Add the soaked soya granules, turmeric powder, chilli powder, coriander cumin seed powder, chaat masala and salt. Mix well and cook on medium heat for 4 minutes.
Add freshly chopped coriander leaves and mint leaves and mix well. Cool the mixture and divide into 6 equal portions.
Dough : To make soya paratha dough, combine all whole wheat flour, oil and salt in a deep bowl and knead into a soft dough using enough water. Cover with a damp cloth for 10 minutes. Knead again for a few seconds. Keep aside.
soya paratha Making : To make, divide the dough into 6 equal portions and keep aside.Roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
Place one portion of the filling in the center of the circle, bring together all the sides in the center and seal tightly. Roll out again into a 150 mm. (6") diameter circle, using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the paratha, using a little oil, till golden brown spots appear on both the sides. Serve soya paratha hot with curds, low fat curd, raita or achar.

Main ingredients in soya paratha .
Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
Whole wheat flour gives soya paratha a slightly chewy texture that is more satisfying than the texture of paratha made with refined white flour.

Pro tips of soya paratha . 1. Consider using coconut oil or ghee instead of processed seed oils for a healthier diet. 2. Onions have a strong, pungent flavor that compliments well with the other ingredients in the dish, such as the soya granules, spices, and herbs. 3. Coriander cumin seed powder has a pleasant and aromatic scent that makes the soya paratha more appetizing.

Enjoy soya paratha recipe | soya keema paratha | healthy soy granules vegetarian paratha | with step by step photos.

Soya Paratha recipe - How to make Soya Paratha

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Parathas for breakfast | Thepla for Breakfast |ParathasStuffed Veg ParathasAll-in-one ParathasTavaHealthy Rotis Healthy Parathas Theplashealthy quick Indian dinner recipes

Preparation Time:    Cooking Time:    Total Time:    Makes 6 parathas

Ingredients
Method
For the filling
    For the filling
  1. To make {span class="bold1"}soya paratha{/span}, soak the soya granules in enough hot water for 10 to 15 minutes. Drain and squeeze out all the water.
  2. For the {span class="bold1"}soya paratha{/span} filling, heat the oil in a non-stick kadhai and add the cumin seeds.
  3. When the seeds crackle, add the onions and ginger green chilli paste and sauté for 2 minutes or till the onions turn translucent.
  4. Add the soaked soya granules, turmeric powder, chilli powder, coriander cumin seed powder, chaat masala and salt.
  5. Mix well and cook on medium heat for 4 minutes.
  6. Add freshly chopped coriander leaves and mint leaves and mix well. Cool the mixture and divide into 6 equal portions.

For the dough
    For the dough
  1. To make {span class="bold1"}soya paratha{/span} dough, combine all whole wheat flour, oil and salt in a deep bowl and knead into a soft dough using enough water. Cover with a damp cloth for 10 minutes. Knead again for a few seconds. Keep aside.

How to proceed
    How to proceed
  1. To make {span class="bold1"}soya paratha{/span}, divide the dough into 6 equal portions and keep aside.
  2. Roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
  3. Place one portion of the filling in the center of the circle, bring together all the sides in the center and seal tightly.
  4. Roll out again into a 150 mm. (6") diameter circle, using a little whole wheat flour for rolling.
  5. Heat a non-stick tava (griddle) and cook the paratha, using a little oil, till golden brown spots appear on both the sides.
  6. Serve the {span class="bold1"}soya paratha{/span} hot with fresh curds or pickles.

Soya Paratha recipe with step by step photos

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what is soya paratha made of ?
  1. what is soya paratha made of ? See below image of list of ingredients for soya paratha.

benefits of soya granules

    how to soak soya granules
    1. To make soya methi sabzi  first we need to soak the soy granules. Place approx. 1 cup of soy granules in a deep bowl.  
       
    2. Pour enough warm water in it.  
    3. Cover with a lid and allow them to soak for 10 minutes.  
       
    4. 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.  
       
    5. Soaked and drained soya granules. 
       

    filling for soya paratha
    1. heat 1 tbsp coconut oil or oil in a non-stick kadhai. Consider using coconut oil or olive oil  or ghee  instead of processed seed oils for a healthier diet.
    2. Add 1 tsp cumin seeds (jeera).
    3. Let the seeds crackle.
    4. Add 1/4 cup chopped onions. Onions have a strong, pungent flavor that compliments well with the other ingredients in the dish, such as the soya granules, spices, and herbs. Raw onions are a very valuable source of vitamin C – the immune building vitamin.
    5. Add 1 tsp ginger-green chilli paste. Ginger and green chillies add a bit of heat and spiciness to the paratha, which makes it more flavorful and enjoyable to eat.
    6. Sauté for 2 minutes or till the onions turn translucent.
    7. Add the soaked soya granules. Soy granules are rich in vitamins, minerals, isoflavones and lecithin, nutrients proven to help lower cholesterol, prevent cancer and loss of bone mass.
    8. Add 1/2 tsp turmeric powder (haldi).
    9. Add 1 tsp chilli powder.
    10. Add 1/2 tsp coriander-cumin seeds (dhania-jeera) powder. Coriander cumin seed powder has a pleasant and aromatic scent that makes the soya paratha more appetizing.
    11. Add 1/2 tsp chaat masala.
    12. Add salt to taste. We added 1/2 tsp salt.
    13. Mix well.
    14. Cook on medium heat for 4 minutes, stirring occasionally. 
    15. Add 2 tbsp finely chopped coriander (dhania).
    16. Add 1 tbsp finely chopped mint leaves (phudina).
    17. Mix well.
    18. Cool the mixture and divide into 6 equal portions.

    for the dough
    1. 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.
    2. Add 1 tsp oil.
    3. Add salt to taste. We added 1/2 tsp salt.
    4. 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.
    5. Knead into a soft dough.
    6. Cover with a damp muslin cloth for 10 minutes. 
    7. Knead again for a few seconds. Keep aside.

    making soya paratha
    1. To make soya paratha recipe | soya keema paratha | healthy soy granules vegetarian paratha |  divide the dough into 6 equal portions and keep aside.
    2. Roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
    3. Place one portion of the filling in the center of the circle.
    4. Bring together all the sides in the center and seal tightly.
    5. Flatten the dough with your hand and dust wth flour.
    6. Flip over.
    7. Roll out again into a 150 mm. (6") diameter circle, using a little whole wheat flour for rolling.
    8. Heat a non-stick tava (griddle) and grease it with oil.
    9. Place the uncooked paratha on the tava. 
    10. Cook on medium heat for 30 seconds.  
       
    11. Grease the top of the paratha with oil using a brush. 
       
    12. Flip over. 
    13. To ensure that the stuffing in the paratha cooks evenly, use a spatula to press down on it while it is cooking. 
       
    14. Cook the paratha on medium heat until both sides are golden brown. 
       
    15. Serve soya paratha | soya keema paratha | healthy soy granules vegetarian paratha | hot with curd, low fat curds,  raita or achar. 

    pro tips for soya paratha
    1. Heat 1 tbsp coconut oil or oil in a non-stick kadhai. Consider using coconut oil or olive oil  or ghee  instead of processed seed oils for a healthier diet.
    2. Add 1/4 cup chopped onions. Onions have a strong, pungent flavor that compliments well with the other ingredients in the dish, such as the soya granules, spices, and herbs. Raw onions are a very valuable source of vitamin C – the immune building vitamin.
    3. 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.
    4. To ensure that the stuffing in the paratha cooks evenly, use a spatula to press down on it while it is cooking. 
    Nutrient values per paratha
    Energy222 cal
    Protein11.5 g
    Carbohydrates36.1 g
    Fiber6.7 g
    Fat4.3 g
    Cholesterol0 mg
    Vitamin A111.2 mcg
    Vitamin B10.2 mg
    Vitamin B20.1 mg
    Vitamin B31.9 mg
    Vitamin C2.2 mg
    Folic Acid17.3 mcg
    Calcium67.7 mg
    Iron4.7 mg
    Magnesium59 mg
    Phosphorus158.1 mg
    Sodium9.5 mg
    Potassium150.1 mg
    Zinc1 mg
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