Tofu & Capsicum Paratha Recipe (Stuffed Tofu Flatbread)
Cuisine: North Indian
Course: Lunch
Diet: High Protein Vegetarian
Servings: 3
Total Time: 60 minutes
Ingredients:
| Ingredients | Quantity |
|---|---|
| Whole Wheat Flour | 2 cups |
| Salt | 1/2 teaspoon |
| Sunflower Oil | 1 teaspoon |
| Tofu (crumbled) | 1 cup |
| Green Bell Pepper (Capsicum) | 1, finely chopped |
| Cumin Powder (Jeera) | 1 teaspoon |
| Green Chillies | 2, finely chopped |
| Fresh Coriander (Dhania) Leaves | 1 tablespoon, finely chopped |
| Salt (for filling) | To taste |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~300 kcal |
| Protein | 10-12 grams |
| Carbohydrates | 40 grams |
| Fiber | 5-6 grams |
| Fat | 12 grams |
| Sodium | 350 mg |
Instructions:
Step 1: Preparing the Dough
- In a large mixing bowl, combine 2 cups of whole wheat flour and 1/2 teaspoon of salt. Stir well to evenly distribute the salt throughout the flour.
- Gradually add water, a little at a time, and knead the mixture into a soft, smooth dough. The dough should be pliable but not sticky.
- Once you’ve achieved the right consistency, add 1 teaspoon of sunflower oil to the dough and knead it in for a few more minutes, ensuring the dough becomes soft and smooth.
- Divide the dough into 14-16 equal portions. Cover with a damp cloth and allow the dough to rest while you prepare the filling.
Step 2: Preparing the Tofu Filling
- In a separate bowl, crumble the tofu using your hands or a fork until it reaches a coarse texture.
- Add the finely chopped green bell pepper (capsicum), fresh coriander leaves, finely chopped green chillies, cumin powder, and salt to the tofu. Mix everything thoroughly to ensure the flavors are evenly combined.
- Divide the tofu mixture into 10-12 equal portions, keeping them ready for stuffing the parathas.
Step 3: Rolling and Stuffing the Parathas
- Take one portion of the dough and dust it lightly with flour. Flatten it gently with your palms and roll it out into a 3-inch diameter circle using a rolling pin. Dust with more flour if needed to prevent sticking.
- Take one portion of the prepared tofu filling and place it in the center of the rolled-out dough circle. Spread the filling evenly, leaving a little space along the edges.
- Take another rolled dough circle and place it over the filled circle, gently pressing the edges together to seal the filling inside.
- Press the stuffed dough gently with your palms to release any air pockets, and then roll it out gently with the rolling pin into a larger circle, being careful not to let the filling spill out.
Step 4: Cooking the Tofu Parathas
- Preheat a skillet or tawa over medium heat. Place one of the stuffed parathas onto the skillet and cook for about 30 to 45 seconds, until the bottom starts to brown slightly.
- Flip the paratha over and drizzle 1 teaspoon of ghee or oil on the cooked side. Spread it evenly with a spatula.
- Flip the paratha again so the oiled side can cook. Spread a little more ghee or oil if necessary, and continue pressing down with a spatula to help cook the paratha evenly.
- Keep flipping the paratha every 30 seconds until both sides are golden brown, crisp, and cooked through. The paratha should have a nice, crispy texture on the outside, with the filling cooked through on the inside.
- Once cooked, remove from the skillet and set aside on a plate. Repeat the process with the remaining dough and filling portions.
Step 5: Serving the Tofu & Capsicum Paratha
Serve the delicious stuffed tofu parathas hot, paired with a tangy pickle or yogurt on the side. These parathas make for a hearty lunch, a filling snack, or even a travel-friendly meal. The rich flavors from the tofu and capsicum filling combined with the crispy, soft paratha make it both nutritious and delicious.
Enjoy this healthy, high-protein vegetarian delight, perfect for kids’ lunchboxes or as a satisfying meal any time of day.
