Whole Wheat Spinach and Tofu Paratha Recipe
Introduction
Whole Wheat Spinach and Tofu Paratha is a hearty and nutritious stuffed flatbread that’s perfect for breakfast, lunch, or dinner. With its vibrant green spinach filling combined with protein-packed tofu, this paratha is a wholesome, flavorful meal option. Ideal for a healthy start to your day, it is also a wonderful addition to school lunch boxes, providing energy and essential nutrients for growing kids. Using whole wheat chakki atta (stone-ground flour), this recipe ensures that you’re getting the maximum nutritional benefit, while keeping the paratha soft and delicious.
Whether paired with a bowl of tangy yogurt and pickles for breakfast or packed as a wholesome lunch, this paratha also works well as a light weeknight dinner. The addition of kasuri methi, dill leaves, and a variety of aromatic spices, such as cumin, garam masala, and ajwain, makes this recipe an aromatic and satisfying dish. With the right blend of flavors and textures, Whole Wheat Spinach and Tofu Paratha is sure to become a family favorite.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour (Chakki Atta) | 3 1/2 cups |
| Spinach Leaves (Palak), pureed | 1 1/2 cups |
| Tofu, grated | 200 grams |
| Curd (Dahi / Yogurt) | 1/2 cup |
| Kasuri Methi (Dried Fenugreek Leaves) | 1 teaspoon |
| Dill Leaves, finely chopped | 3 tablespoons |
| Red Chilli Powder | 1/2 teaspoon |
| Cumin Powder (Jeera), roasted & ground | 1 teaspoon |
| Green Chilli Paste | 1 teaspoon |
| Ajwain (Carom Seeds) | 1 teaspoon |
| Sesame Seeds (Til Seeds) | 3 tablespoons |
| Garam Masala Powder | 1/2 teaspoon |
| Lemon, juiced | 1/2 |
| Oil or Ghee | For smearing |
| Salt | To taste |
Preparation Time: 25 minutes
Cooking Time: 25 minutes
Servings: 14 to 15 parathas
Allergen Information
This recipe contains soy (from tofu) and dairy (from yogurt). It is vegetarian, but not suitable for vegans due to the use of yogurt and ghee. Those with soy allergies should substitute tofu with a plant-based alternative such as mashed potatoes or chickpeas.
Dietary Preferences
- Diabetic Friendly: Made with whole wheat flour, this paratha offers a low glycemic index, making it suitable for those managing diabetes.
- Vegetarian: The recipe is entirely plant-based, with no meat or animal-based products other than dairy and ghee.
- Nut-Free: This recipe does not contain nuts, making it safe for those with nut allergies.
- High Protein: The inclusion of tofu offers a good source of plant-based protein, making it a great choice for vegetarians or those looking to boost their protein intake.
Instructions
-
Prepare the Dough:
In a large mixing bowl, combine the whole wheat flour with a bit of oil or ghee, salt, cumin powder, and the other dry ingredients, including ajwain, garam masala, red chili powder, and kasuri methi. Mix well to evenly distribute the spices. Gradually add a little water and knead the mixture into a soft, smooth dough. If needed, add more water to achieve the right consistency. Once the dough is ready, cover it with a damp cloth and set it aside for 15 minutes to rest. -
Prepare the Filling:
In a separate bowl, combine the pureed spinach, grated tofu, chopped dill leaves, green chili paste, sesame seeds, and lemon juice. Add salt to taste and mix thoroughly. The filling should be moist but not too wet, so adjust with a bit more tofu or spinach if necessary. -
Roll and Stuff the Parathas:
After the dough has rested, divide it into 14-15 equal-sized balls. Dust each dough ball with some whole wheat flour and roll it out into a small circle. Place a generous portion of the spinach-tofu filling in the center of the circle. Carefully fold the edges of the dough over the filling, sealing it into a pouch. Roll the filled dough ball gently into a flat disc, taking care not to let the filling spill out. -
Cook the Parathas:
Heat a tawa or griddle over medium heat. Once hot, place the rolled-out paratha on the tawa. Let it cook for about 1-2 minutes, or until light brown spots appear on the underside. Flip it over and cook the other side, pressing gently to ensure even cooking. Once both sides have browned, brush the paratha with oil or ghee and flip it again to achieve a golden, crisp finish. Repeat the process with the remaining dough balls. -
Serve:
Serve the Whole Wheat Spinach and Tofu Paratha hot, alongside a bowl of yogurt, pickle, or chutney. It can also be packed into lunch boxes or enjoyed as a light dinner with a side of fresh vegetables or a simple salad.
Tips and Variations
- Vegan Option: For a vegan version, substitute tofu for mashed chickpeas or any other plant-based protein and use dairy-free yogurt.
- Flavors: Adjust the amount of spices to suit your personal taste. If you prefer a milder flavor, reduce the amount of green chili paste and red chili powder.
- Storage: These parathas can be stored in an airtight container for 2-3 days in the refrigerator or frozen for longer shelf life. Reheat them on a hot griddle before serving.
Conclusion
Whole Wheat Spinach and Tofu Paratha is not just a delicious treat but also a highly nutritious option for those seeking to balance flavor with health benefits. With its fiber-rich whole wheat flour, protein-packed tofu, and nutrient-dense spinach, it’s a perfect meal that keeps you full and energized. Whether you’re making it for a family breakfast, a lunchbox, or a quick dinner, this recipe ensures that your meal is both wholesome and satisfying. By incorporating a variety of spices and ingredients, this paratha brings a fusion of flavors that will excite your taste buds and provide you with the nourishment you need for the day.
