Stir-fried Vegetable Parathas
by Tarla Dalal
Ever thought Chinese and Indian cuisine would meet in a Paratha? That is precisely what makes this recipe very unique! The horde of well-chosen ingredients makes this recipe tasty and healthy. Bean sprouts and vegetables impart crunch to these Parathas; hence take care not to overcook them. The Parathas are folded in an interesting style, like an envelope to hold the stuffing in; hence take care while cooking them too so as to retain the shape. One of these Parathas with a glass of juice for breakfast is sure to keep you going till lunch.
Stir-fried Vegetable Parathas recipe - How to make Stir-fried Vegetable Parathas
Preparation Time: Cooking Time: Total Time:
Makes 6 parathas
2 cups whole wheat flour (gehun ka atta)
1 tsp oil
salt to taste
For The Stuffing
1/2 cup sliced onions
1 cup shredded cabbage
3/4 cup bean sprouts
1/2 cup thickly grated carrot
1/2 cup thickly crumbled tofu (bean curd/ soya paneer)
1 tsp soy sauce
1 tsp sugar
salt to taste
1 tbsp oil
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
2 tsp oil for cooking
For the stuffing
- For the stuffing
- Heat the oil in a pan, add the onions and sauté for 2 minutes while stirring continuously.
- Add the cabbage, bean sprouts, carrots, tofu and sauté for 2 minutes.
- Add the soya sauce, sugar and salt, mix well and cook for another minute.
- Remove from the flame, cool and divide it into 6 equal portions. Keep aside.
How to proceed
- How to proceed
- To make 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.
- Divide the dough into 6 equal portions and roll out one portion of dough into a 175 mm. (7") diameter circle using a little flour for rolling.
- Place one portion of the stuffing in the centre and fold the edges to make an envelope to cover the stuffing.
- Cook the paratha on a tava (griddle) with the open edges at the bottom using soya oil till both sides are golden brown.
- Repeat with the remaining dough and stuffing to make 5 more parathas.
- Serve hot.
| Energy | 101 cal |
| Protein | 5.6 g |
| Carbohydrates | 16.1 g |
| Fiber | 3.8 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 170.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 19.2 mg |
| Folic Acid | 22.5 mcg |
| Calcium | 30 mg |
| Iron | 1.2 mg |
| Magnesium | 35.8 mg |
| Phosphorus | 113.2 mg |
| Sodium | 65.3 mg |
| Potassium | 179.5 mg |
| Zinc | 0.5 mg |