Tofu Paratha
A healthy and protein-packed twist on the classic Punjabi paratha. Crumbled tofu seasoned with aromatic spices is stuffed into a soft whole wheat dough and pan-fried until golden. Perfect for a filling breakfast, lunch, or dinner.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the Dough
- b.In a large mixing bowl, combine 2 cups of atta and 1 tsp of salt.
- c.Add 1 tbsp of neutral oil and mix it into the flour with your fingertips until it resembles coarse crumbs.
- d.Gradually add lukewarm water and knead for 8-10 minutes to form a soft, smooth, and pliable dough. It should not be sticky.
- e.Cover the dough with a damp cloth and let it rest for at least 30 minutes. This helps the gluten relax, making the parathas softer.
- 2
Step 2
- a.Prepare the Tofu Filling
- b.While the dough rests, crumble the well-pressed tofu into a bowl. Ensure it's as dry as possible.
- c.Heat 1 tbsp of ghee in a pan over medium heat. Add the cumin seeds and let them splutter.
- d.Add the finely chopped onion and sauté for 2-3 minutes until translucent.
- e.Add the green chilies and ginger paste, and cook for another minute until the raw smell disappears.
- f.Add all the spice powders: turmeric, red chili, coriander, garam masala, and amchur. Sauté for 30 seconds.
- g.Add the crumbled tofu and 0.75 tsp of salt. Mix well and cook for 3-4 minutes, stirring occasionally, to cook off any remaining moisture.
- h.Turn off the heat, stir in the chopped cilantro, and transfer the filling to a plate to cool down completely.
- 3
Step 3
- a.Stuff and Roll the Parathas
- b.Knead the rested dough for another minute. Divide it into 8 equal-sized balls.
- c.Take one dough ball, flatten it slightly, and dust it with dry atta.
- d.Roll it into a small circle of about 3-4 inches in diameter.
- e.Place 2-3 tablespoons of the cooled tofu filling in the center.
- f.Bring the edges of the dough together, pleating as you go, and seal the top tightly. Remove any excess dough from the pinched seal.
- g.Gently flatten the stuffed ball with your palm and dust it again with dry atta.
- h.Using a rolling pin, roll it out carefully and evenly into a 6-7 inch circle. Apply light pressure to prevent the filling from tearing the dough.
- 4
Step 4
- a.Cook the Parathas
- b.Heat a tawa (flat griddle) over medium-high heat.
- c.Place the rolled paratha on the hot tawa. Cook for about 30-45 seconds until you see small bubbles on the surface.
- d.Flip the paratha and cook the other side for about 30 seconds.
- e.Spread about 1/2 tsp of ghee on the top surface and flip it again.
- f.Now spread ghee on the other side. Press gently with a spatula to help it cook evenly.
- g.Cook for 1-2 minutes, flipping a couple of times, until both sides are golden brown with some darker spots.
- h.Repeat the stuffing, rolling, and cooking process for the remaining dough balls.
- 5
Step 5
- a.Serve
- b.Serve the hot Tofu Parathas immediately with plain yogurt (dahi), mint chutney, or your favorite Indian pickle (achaar).
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Pressing the tofu is the most critical step. A wet filling will make the parathas soggy and impossible to roll.
- 2Ensure the filling is completely cool before stuffing. A warm filling can create steam and tear the dough.
- 3Roll the parathas with a light and even hand. If you press too hard in one spot, the filling will break through.
- 4Cook on medium-high heat. Cooking on low heat will result in hard, chewy parathas.
- 5For a richer flavor, use ghee for cooking the parathas. For a vegan version, use a neutral oil.
- 6If you are new to making stuffed parathas, start with a smaller amount of filling until you get comfortable with the rolling process.
Adapt it for your goals.
Vegan
Use a neutral vegetable oil or vegan butter instead of ghee for both the filling and for cooking the parathas.
Add VegetablesAdd Vegetables
Add 1/4 cup of finely grated carrots or finely chopped spinach to the filling. Sauté them along with the onions to cook off their moisture.
Spicier VersionSpicier Version
Increase the amount of green chilies or add 1/4 teaspoon of black pepper powder to the stuffing for extra heat.
Herby FlavorHerby Flavor
Add 1 tablespoon of finely chopped fresh mint leaves or 1 teaspoon of dried fenugreek leaves (kasuri methi) to the filling for a different aroma.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Tofu is a complete protein, containing all nine essential amino acids. This is crucial for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
Made with whole wheat flour (atta), these parathas are rich in fiber, which aids in digestion, promotes a feeling of fullness, and helps maintain stable blood sugar levels.
Supports Bone Health
Tofu is a good source of calcium and manganese, both of which are essential minerals for building and maintaining strong, healthy bones.
Heart-Healthy Option
Tofu contains isoflavones which may help lower bad cholesterol (LDL). When prepared with minimal oil, this dish is a heart-friendly choice compared to deep-fried alternatives.
Frequently asked questions
Yes, it is a very healthy and balanced meal. It provides complex carbohydrates from whole wheat, high-quality plant-based protein from tofu, and fiber. It's a great alternative to paneer paratha, especially for those looking for a dairy-free or lower-fat option.