Tofu Methi Paratha Recipe
Overview
Tofu Methi Paratha is a nutritious and flavorful North Indian breakfast dish that combines the goodness of whole wheat flour, millet, sorghum, and tofu with the aromatic bitterness of fresh methi (fenugreek) leaves. This high-protein vegetarian paratha is perfect for those looking to start their day with something wholesome and filling. It can be enjoyed with raita or a side of mango pickle, making it a versatile meal for breakfast, lunch, or dinner.
Ingredients
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 1-1/2 cups |
| Bajra Flour (Pearl Millet) | 1/4 cup |
| Jowar Flour (Sorghum) | 1/4 cup |
| Salt | 1/2 teaspoon |
| Sunflower Oil | 1 teaspoon |
| Tofu (crumbled) | 1 cup |
| Cumin Powder (Jeera) | 1 teaspoon |
| Green Chillies (finely chopped) | 2 |
| Onion (finely chopped) | 1 |
| Methi Leaves (Fenugreek Leaves, finely chopped) | 1/2 cup |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | ~170 kcal |
| Protein | ~6 grams |
| Carbohydrates | ~28 grams |
| Fiber | ~4 grams |
| Fat | ~5 grams |
| Sodium | ~250 mg |
| Cholesterol | 0 mg |
Preparation Time: 10 minutes
Cooking Time: 30 minutes
Total Time: 40 minutes
Servings: 6
Cuisine: North Indian
Course: Breakfast
Diet: High-Protein Vegetarian
Instructions
1. Prepare the Dough
Begin by making the dough for the parathas. In a large mixing bowl, combine the whole wheat flour, bajra flour, and jowar flour with a pinch of salt. Gradually add water, little by little, kneading as you go. The goal is to form a soft, pliable dough. Once the dough comes together, knead it for a few minutes using a fold-and-press motion until it becomes smooth and elastic.
Next, add 1 teaspoon of sunflower oil to the dough. Continue kneading until the oil is fully incorporated and the dough becomes soft, smooth, and non-sticky. Divide the dough into 6 equal portions and set them aside.
2. Prepare the Filling
While the dough rests, it’s time to prepare the tofu methi filling. In a separate bowl, crumble the tofu and add the chopped onion, finely chopped methi leaves (fenugreek), green chillies, cumin powder, and salt. Mix everything thoroughly so that all the ingredients are well combined.
Once the filling is ready, divide it into 6 equal portions. This step ensures you have enough filling for each paratha and helps you manage the proportions more easily.
3. Roll Out the Parathas
Take one portion of dough and dust it lightly with flour. Flatten it on a rolling board using your palms, then roll it into a small circle, about 3 inches in diameter. Be sure to dust the surface and rolling pin with a little flour to prevent the dough from sticking.
Take another dough portion, dust it with flour, and roll it into a similar-sized circle. Place one portion of the tofu methi filling in the center of one of the rolled-out dough circles. Spread the filling evenly, leaving a small border around the edges.
Now, place the second rolled-out dough circle over the filling. Press down gently around the edges to seal the paratha, ensuring that no filling escapes during cooking. Once sealed, press down gently with your palms to release any trapped air, then roll it out lightly to even out the thickness.
Repeat this process for the remaining dough portions and filling.
4. Cook the Parathas
Now, it’s time to cook the parathas. Heat a skillet or tava over medium heat. Place one of the filled parathas on the skillet and let it cook for 30-45 seconds, or until small bubbles begin to appear on the surface. Flip the paratha over.
At this stage, add 1 teaspoon of ghee or sunflower oil to the skillet, spreading it evenly around the paratha. Flip the paratha again so that the oiled side is facing down. Add a little more ghee or oil on the other side. Keep pressing the paratha gently with a spatula to ensure that it cooks evenly and crisps up on both sides.
Flip the paratha a couple of times, making sure both sides are golden-brown and crisp. You should achieve a perfect balance of crispiness on the outside while maintaining a soft texture inside.
Once cooked, transfer the paratha to a plate and keep warm. Repeat the process with the remaining dough portions and fillings.
5. Serve
Serve the freshly cooked Tofu Methi Paratha hot with a side of Tomato Onion Cucumber Raita and Pisarna Manga for a complete meal. This paratha is perfect for breakfast, lunch, or dinner and can also be enjoyed with a tangy chutney or yogurt.
Tips for Perfect Tofu Methi Paratha
- For a crispier texture: Make sure to cook the paratha on medium heat, allowing it to crisp up on the outside while maintaining a soft center.
- Customizing the filling: You can add additional spices like garam masala or turmeric to the filling for more depth of flavor.
- Serving Suggestions: Pair the paratha with your favorite yogurt or raita for a cooling contrast to the warmth of the paratha. A simple tomato-onion-cucumber raita enhances the overall flavor profile.
- Storing Leftovers: These parathas can be stored in an airtight container for a day or two. Reheat them on a skillet before serving.
Enjoy your delicious and nutritious Tofu Methi Paratha, a great way to start your day on a healthy note!
