Whole Wheat Spinach and Tofu Paratha Recipe
Ingredients:
| Ingredient | Quantity |
|---|---|
| Whole Wheat Flour | 3 ½ cups |
| Spinach Leaves (Palak) – pureed | 1 ½ cups |
| Tofu – grated | 200 grams |
| Curd (Dahi / Yogurt) | ½ cup |
| Kasuri Methi (Dried Fenugreek Leaves) | 1 teaspoon |
| Dill Leaves – finely chopped | 3 tablespoons |
| Red Chilli Powder | ½ 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 | ½ teaspoon |
| Lemon – juiced | ½ lemon |
| Sunflower Oil | For smearing |
| Salt | To taste |
Preparation & Cooking Time:
| Prep Time | Cook Time | Total Time | Servings |
|---|---|---|---|
| 25 minutes | 25 minutes | 50 minutes | 4 servings |
Instructions:
-
Prepare the Dough:
In a large mixing bowl, combine the whole wheat flour, pureed spinach, grated tofu, yogurt, kasuri methi, finely chopped dill leaves, red chili powder, cumin powder, green chili paste, ajwain, sesame seeds, garam masala, and lemon juice.
Add salt to taste. Begin kneading the mixture, gradually adding water if necessary, until the dough becomes soft and pliable. Cover the dough with a damp cloth and set it aside for 15 minutes to rest. -
-
Divide the Dough:
Once rested, divide the dough into 14 to 15 equal-sized balls. The number of balls will depend on the size of the parathas you want to make. -
Roll the Parathas:
Take one dough ball, dust it lightly with flour, and roll it out into a flat disc. You can choose the thickness and size based on your preference, but aim for even rolling to ensure uniform cooking. -
Cook the Parathas:
Heat a tawa or flat griddle over medium heat. Place the rolled-out paratha onto the hot griddle and cook until you see light brown spots forming on the bottom side and bubbles appearing on the top.
Brush the top side with a little oil or ghee, then flip it over. Let the other side cook until it turns golden brown. Brush the newly exposed side with oil or ghee, and flip once more to ensure both sides are evenly cooked and crispy. -
Repeat and Serve:
Repeat the rolling and cooking process with the remaining dough balls. Serve the hot spinach and tofu parathas with a side of yogurt and pickles for a wholesome breakfast. These parathas also make a perfect packed lunch or can be enjoyed as a light weeknight dinner.
Nutritional Information (Per Serving):
| Nutrient | Amount |
|---|---|
| Calories | ~280 kcal |
| Carbohydrates | ~45 g |
| Protein | ~12 g |
| Fat | ~8 g |
| Fiber | ~8 g |
Serving Suggestions:
- Accompaniments: Serve these nutritious parathas with a bowl of fresh curd or a tangy pickle of your choice for a burst of flavors.
- Perfect for: These parathas make for a fulfilling breakfast or a wholesome lunchbox option for kids and adults alike. You can also prepare these for a quick and healthy dinner.
The blend of wholesome ingredients like spinach and tofu not only adds an excellent source of protein and fiber to the paratha but also infuses it with unique flavors. Whether you’re looking for a diabetic-friendly meal or just want to boost the nutritional profile of your everyday flatbread, these parathas are a great addition to your meal rotation.
