Vegan Black Beans Stuffed Paratha Recipe
Description:
Packed with protein and bursting with flavor, the Vegan Black Beans Stuffed Paratha makes an excellent choice for both lunch and dinner. This wholesome, North Indian-inspired dish features a warm, soft paratha filled with a spicy black-eyed bean (Lobia) mixture that’s both filling and nutritious. Ideal for those looking for a healthy, high-protein vegetarian meal, these parathas can be paired with a spicy raita or pickle for a truly satisfying meal. The best part? It’s simple to make and can be enjoyed without any fuss, making it perfect for busy weeknights or relaxed weekends.
Cuisine: North Indian
Course: Lunch
Diet: High-Protein Vegetarian
Ingredients
| Ingredients | Quantity |
|---|---|
| Whole Wheat Flour | 3 cups |
| All Purpose Flour (Maida) | As needed for dusting |
| Salt | To taste |
| For Stuffing | |
| Black Eyed Beans (Lobia), soaked overnight and cooked | 1 cup |
| Red Chilli Powder | 1/2 teaspoon |
| Garam Masala Powder | 1/4 teaspoon |
| Cumin Seeds (Jeera) | 1/4 teaspoon |
| Salt | As required |
| Oil | For cooking and greasing the parathas |
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | ~210 kcal |
| Protein | ~7g |
| Carbohydrates | ~35g |
| Fat | ~6g |
| Fiber | ~6g |
| Sodium | ~200 mg |
| Potassium | ~300 mg |
(Note: Nutritional values are approximate and may vary based on ingredient brands and portion sizes.)
Instructions
1. Prepare the Dough:
- In a large mixing bowl, combine the whole wheat flour and salt. Gradually add water, little by little, and knead into a soft, smooth dough.
- Cover the dough with a damp cloth and let it rest for 20-30 minutes.
2. Prepare the Stuffing:
- Heat oil in a pan over medium heat. Once hot, add the cumin seeds and let them splutter.
- Add the cooked black-eyed beans (Lobia) to the pan and sauté for a minute. Using a spoon or a masher, coarsely mash the beans.
- Stir in the red chilli powder, garam masala powder, and salt. Mix everything well and cook for a few minutes on low heat until the stuffing is heated through and the flavors are well-blended.
- Once the stuffing is ready, remove from the heat and set it aside to cool slightly.
3. Roll the Parathas:
- Divide the prepared dough into 5-6 equal-sized balls.
- Dust each ball lightly with all-purpose flour (Maida) to prevent sticking.
- Using a rolling pin, roll each dough ball into a small disc about 4-5 inches in diameter.
- Place a generous 1-2 tablespoons of the black-eyed bean stuffing in the center of the flattened dough.
- Carefully bring the edges of the dough up to seal the stuffing inside. Pinch the edges together to form a ball once again.
- Roll the stuffed dough ball gently into a flat paratha using the rolling pin, ensuring the stuffing remains inside.
4. Cook the Parathas:
- Heat a Tawa (griddle) or non-stick pan over medium-high heat.
- Once hot, place the stuffed paratha on the pan and cook for about 1-2 minutes or until you see bubbles forming on the surface.
- Flip the paratha and drizzle a little oil on the cooked side. Press gently with a spatula to ensure it cooks evenly.
- Flip again, add a little more oil if needed, and cook until both sides are golden brown and crispy.
5. Serve:
- Remove the cooked Vegan Black Beans Stuffed Paratha from the pan and place it on a serving plate.
- Serve hot with Burani Raita, any raita of your choice, or a side of tangy pickle for a complete meal.
Tips for the Perfect Vegan Black Beans Stuffed Paratha:
- Stuffing Consistency: Ensure the stuffing is not too watery. If needed, cook it a bit longer to reduce excess moisture.
- Flour for Dusting: Always use all-purpose flour (Maida) for dusting while rolling the parathas, as it makes the process easier and the parathas less likely to tear.
- Vegan Version: The recipe is naturally vegan, but if you want to make it even richer, you can add a touch of plant-based butter on top while cooking the parathas.
- Make-ahead Option: You can prepare the dough and stuffing a day before and refrigerate them for a quicker meal.
This Vegan Black Beans Stuffed Paratha is not just a meal, it’s a celebration of health, flavor, and tradition. Whether you’re craving a hearty lunch or a light dinner, these parathas are a great way to indulge in comfort food that also provides the nourishment you need. Give this recipe a try, and enjoy the goodness of plant-based protein in every bite!
