Subzi Tofu Parathas
by Tarla Dalal
With mixed vegetables, tofu, wheat flour and soya flour, this Paratha is very high on the nutrition scale! It is also pretty zesty and kids are sure to love it, whether you serve it for breakfast or as a wholesome mid-day snack. Boiled and mashed potatoes impart body, and bind the other ingredients. Those who appreciate a little strong flavour, can add a teaspoon of chopped garlic to the stuffing. Relish it with Soya Mutter in Coconut Gravy or any other subzi of your choice.
Subzi Tofu Parathas recipe - How to make Subzi Tofu Parathas
Preparation Time: Cooking Time: Total Time:
Makes 8 parathas
1 recipe boiled soyabeans based basic dough
For The Stuffing
2 tsp boiled soyabeans oil
1/2 cup chopped onions
3/4 cup crumbled tofu (bean curd/ soya paneer)
1/2 cup finely chopped and boiled mixed vegetables
1/2 tsp turmeric powder (haldi)
1 1/2 tsp finely chopped green chillies
1/2 cup boiled and mashed potatoes
2 tsp garam masala
2 tbsp chopped coriander (dhania)
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
boiled soyabeans oil for cooking
For Serving
fresh curd
For the stuffing
- For the stuffing
- Heat the oil in a broad non-stick pan, add the onions and sauté on a medium flame for 1 minute.
- Add all the remaining ingredients, mix well and cook on a medium flame for 5 minutes, while stirring occasionally. Keep aside and cool completely.
- Divide the mixture into 8 equal portions. Keep aside.
How to proceed
- How to proceed
- Divide the dough into 8 equal portions.
- 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 stuffing in the centre 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 stuffed dough and roll out again into a 125 mm. (5") diameter circle.
- Heat a non-stick tava (griddle) and cook the paratha using little oil, on a medium flame till both the sides turn golden brown in colour.
- Repeat steps 2 to 6 to make 7 more parathas.
- Serve immediately with fresh curds.
| Energy | 34 cal |
| Protein | 2.1 g |
| Carbohydrates | 4.8 g |
| Fiber | 1.9 g |
| Fat | 0.7 g |
| Cholesterol | 0 mg |
| Vitamin A | 94.7 mcg |
| Vitamin B1 | 0 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 0.1 mg |
| Vitamin C | 4.6 mg |
| Folic Acid | 3.1 mcg |
| Calcium | 9.2 mg |
| Iron | 0.2 mg |
| Magnesium | 5.2 mg |
| Phosphorus | 21.4 mg |
| Sodium | 3.3 mg |
| Potassium | 34.8 mg |
| Zinc | 0.1 mg |
This tofu parathas have lot of vegetables which makes it stomach filling and healthy. These hot parathas tastes good when served with chilled dahi.