Sunday, June 13, 2021

Tofu Paratha

This is yet another simple, nutritious, and protein-rich food made with tofu and whole wheat. This paratha can be served with a spicy pickle or any curry.

If you are looking for a protein rich food for your kid or all of you, or looking for a vegan option, this is the perfect choice. Both tofu and wheat are rich in protein. Tofu paratha is delicious and simple to prepare. It requires a little longer prep time. When planned well, this can be a great addition for any feast.

A couple of points to follow - use only firm tofu and it is important to have a dry tofu. Make sure to use a couple of paper towels or fabric towels to absorb the water. Repeat this a couple of times. A heavy object can also be placed to squeeze out the water. Finally, wrap in new paper towels and leave it in fridge overnight. This tofu can then be crumbled and used here.

This is as delicious and tasty as the Sprouts Stuffed Parathas. I am sharing this post for Blogging Marathon, Sundays on Silverado, and Happiness is Homemade.


For tofu filling:

Tofu - 1.5 cups, crumbled
Salt - 1/2 tsp
Oil - 2 tbsp
Turmeric - 1/4 tsp
Chili powder - 1/2 tsp
Garam masala -1 tsp
Cilantro - 2 tbsp, chopped
Mint - 1 tbsp, chopped
Cumin - 3/4 tsp
Asafetida - 1/8 tsp

For the dough

Whole wheat flour - 2.5 cups
Salt - 1 tsp
Oil - 2 tbsp
Water - 1and 1/4 to 1.5 cups

Oil - 4 tbsp, for cooking the parathas
A little flour for dusting


In a bowl, add the wheat flour, salt, oil and with water knead a soft and smooth dough. Add water as required to knead. Cover and set aside.

In a cast-iron pan, heat the oil for preparing the stuffing. Add the cumin and when it sizzles add the asafetida. Add the grated ginger and tofu, followed by turmeric, salt, garam masala, and chilli powder. Sauté for 4-5 minutes till all the water is lost. Add cilantro and mint, mix, and switch off the flame. 

Set it aside to cool for 10 minutes.

Divide the dough into 10 equal portions and roll them into balls.

Take one and make a cup like shape and add about one and half tablespoon of tofu filling. Gather the edges slowly from one side and completely close the ball. Slightly flatten it. Repeat with the remaining dough balls.

Dust with flour and roll into a 8 - 10-in circle. Dust with flour when necessary while rolling.

Heat a cast-iron pan, add a little oil and place the flattened circle and cook for a minute. Drizzle a little oil on top and flip. Cook for 2 minutes on a medium flame. Flip again and cook for one minute. Seta aside in a serving plate. Repeat with remaining stuffed dough.

Serve with spicy pickle.


  1. this is a vegan version of Paneer paratha and am loving this as we dont like tofu as is, but this paratha would be very well received, radha!

  2. This paratha doesn't even need a side dish when one is in hurry and it is such a protein loaded and nutritious paratha.

  3. These are very healthy and protein packed!..excellent way to include tofu in our diet!

  4. A nice variation to paneer paratha. My daughter won't be able to make out that it has tofu in it

  5. A nutritious paratha for sure and kid friendly. I am sure the kids will not complain.

  6. I love paneer paratha. Tofu is something I am yet to try my hands on. this looks so soft and delicious