Oats, Peas & Tofu Stuffed Paratha Recipe
This delightful Oats, Peas & Tofu Stuffed Paratha is a nourishing and flavorful dish that marries the wholesome goodness of oats with the protein-rich content of tofu and the vibrant flavors of seasonal vegetables. Perfect for breakfast or lunch, these stuffed parathas offer a satisfying bite that is both healthy and delicious. Let’s explore how to create this delightful North Indian dish step by step.
Ingredients
| Ingredient | Quantity |
|---|---|
| Tofu, crumbled | 1 cup |
| Red bell pepper (capsicum), finely chopped | 1 |
| Green peas (matar) | ½ cup |
| Instant oats (oatmeal), soaked in water | ½ cup (soaked in 2 tbsp water) |
| Onion, chopped | 1 |
| Ginger, chopped (1 inch piece) | 1 inch |
| Garlic, chopped | 4 cloves |
| Green chili, chopped | 1 |
| Turmeric powder (haldi) | 1 tsp |
| Red chili powder | 2 tsp |
| Amchur (dry mango powder) | 1 tsp |
| Coriander powder (dhania) | 1 tsp |
| Salt | To taste |
| Whole wheat flour | 1 cup |
| Sunflower oil (for kneading) | As needed |
| Water (for kneading) | As needed |
Nutritional Information (per serving)
| Nutritional Component | Amount |
|---|---|
| Calories | Approximately 180 kcal |
| Protein | 8 g |
| Carbohydrates | 30 g |
| Dietary Fiber | 5 g |
| Fat | 3 g |
| Sodium | 200 mg |
Preparation Time
| Time Component | Duration |
|---|---|
| Preparation Time | 10 mins |
| Cooking Time | 35 mins |
| Total Time | 45 mins |
| Servings | 4 |
Instructions
To embark on the culinary journey of making Oats, Peas & Tofu Stuffed Parathas, start by ensuring that all your ingredients are prepped and ready for use. Here’s a detailed guide to help you through each step of the process:
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Kneading the Dough:
- Begin by preparing the dough for the parathas. In a large mixing bowl, combine the whole wheat flour with a pinch of salt. Gradually add water, little by little, while kneading the mixture with your hands to form a soft and smooth dough.
- Once the flour is fully incorporated, drizzle a teaspoon of sunflower oil over the dough and knead it for an additional couple of minutes. This will help enhance the dough’s elasticity. Cover the kneaded dough with a damp cloth and set it aside to rest.
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Making the Stuffing:
- Heat a skillet over medium heat and add a tablespoon of sunflower oil. Once the oil is hot, toss in the chopped garlic and ginger, sautéing them until they release their aromatic fragrance.
- Next, add the chopped onion, green chili, red bell pepper, and green peas. Sauté these vegetables until they are tender but still vibrant in color.
- Incorporate the crumbled tofu and the soaked instant oats into the skillet, followed by the turmeric powder, red chili powder, amchur, coriander powder, and salt. Stir the mixture well and cook it for several minutes on medium heat, allowing the spices to meld and the raw smell to dissipate. Once done, remove the skillet from the heat and let the filling cool slightly.
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Assembling the Parathas:
- Once the filling is cooled, divide the rested dough into medium-sized balls, roughly the size of a lemon. Set aside some flour for dusting during the rolling process.
- Take one ball of dough and flatten it slightly with your fingers. Dust it with flour and roll it out into a circle of approximately 5 inches in diameter.
- Place a generous portion of the tofu and vegetable filling in the center of the rolled-out dough. Carefully bring the edges of the dough circle together to enclose the filling. Pinch and seal the edges gently to secure the stuffing within.
- Lightly flatten the stuffed dough ball again with your palm, then roll it out into a paratha, applying minimal pressure to avoid the filling from oozing out. Repeat this process with the remaining dough balls and filling.
-
Cooking the Parathas:
- Preheat a skillet or roti tawa over medium heat. Once hot, place the rolled-out paratha onto the skillet. Allow it to cook for a minute or until small bubbles start to form on the surface.
- Flip the paratha using a spatula and let it cook on the other side until brown spots appear. Drizzle a little ghee or oil on the top side of the paratha and cook on low to medium heat until both sides are golden brown and crispy.
- Transfer the cooked paratha to a platter and cover it with a clean kitchen towel to keep warm. Continue the same process with the remaining stuffed parathas.
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Serving Suggestions:
- Serve the Oats, Peas & Tofu Stuffed Parathas hot, accompanied by a side of garlic yogurt, tangy pickles, or even a fresh salad for a refreshing contrast. These parathas make for a hearty breakfast or a satisfying lunch, sure to please family and friends alike.
This wholesome dish not only offers a delightful combination of flavors and textures but also packs in a good amount of protein and fiber, making it a perfect choice for a nutritious meal. Enjoy your culinary adventure with this delicious recipe!
