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stuffed soya paratha recipe | protein rich soya paratha | soy vegetable paratha |


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Stuffed Soya Paratha

Green peas, stuffed in wheat flour dough to make parathas, is very common. In this recipe, soya and garlic have been added to the wheat flour, to make it extremely 'heart-friendly'. Serve them hot from the tava, as soya tends to make the parathas dry after a while, especially as these are made with minimal oil.

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Stuffed Soya Paratha recipe - How to make Stuffed Soya Paratha

Preparation Time:    Cooking Time:    Total Time:     6Makes 6 parathas.
Show me for servings

Ingredients


For the dough
1 cup whole wheat flour (gehun ka atta)
1/2 cup soya flour
1 tsp grated garlic
salt to taste

For the filling
1 cup boiled and mashed green peas
1 tsp cumin seeds (jeera)
1 tsp ginger-green chilli paste
1 tsp chilli powder
1 tsp coriander (dhania) powder
1/2 tsp cumin seeds (jeera) powder
1/2 tsp dried mango powder (amchur)
a pinch of turmeric powder (haldi)
1 tsp oil
salt to taste

Other ingredients
1 tsp oil for cooking
Method
    Main Procedure

For the dough
    For the dough
  1. Combine all the ingredients together to make a semi-soft dough using enough water.
  2. Divide into 6 equal portions and keep aside.

For the filling
    For the filling
  1. Heat the oil in a non-stick pan, add the cumin seeds and allow the seeds to crackle.
  2. Add the remaining ingredients and cook for 3 to 4 minutes.
  3. Remove and allow to cool.

How to proceed
    How to proceed
  1. Roll out one portion of the dough into a circle of 75 mm. (3") diameter.
  2. Place one portion of the filling in the center of the dough circle.
  3. Bring together all the sides in the center and seal tightly.
  4. Roll out again into a circle of 125 mm. (5") diameter with the help of a little flour.
  5. Cook the paratha on a non-stick pan, using a little oil until both sides are golden brown.
  6. Repeat with the remaining dough and filling to make 5 more parathas.
  7. Serve hot.

Stuffed Soya Paratha recipe with step by step photos

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  1. like stuffed soya paratha recipe |  protein rich soya paratha | soy vegetable paratha |  then see some soya rotis paratha recipes we have and some recipes we love. 

what is stuffed soya paratha made of ?
  1. what is stuffed soya paratha made of ? See below image of list of ingredients for stuffed soya paratha.

dough for stuffed soya paratha
  1. In a bowl put 1 cup  whole wheat flour (gehun ka atta). Whole wheat flour creates a chewier texture in the paratha dough compared to refined flour. This chewiness can be enjoyable and adds a satisfying bite to the overall experience.
  2. Add 1/2 cup  soya flour. Soya flour has good binding properties due to its protein content. This can be helpful in creating a slightly more elastic and manageable dough for the paratha.
  3. Add 1 tsp  grated garlic. Garlic adds a savory and aromatic quality to the paratha dough.
  4. Add salt to taste. We added 1/4th tsp salt.
  5. Add enough water to make a semi-soft dough. We added 1/2 cup water plus 2 tablespoons.
  6. Knead into a semi-soft dough.
  7. Add 1 tsp oil and knead again as soya flour is sticky.
  8. Divide into 6 equal portions and keep aside.

filling for stuffed soya paratha
  1. Heat 1 tsp oil in a non-stick pan.
  2. Add 1 tsp  cumin seeds (jeera).
  3. Allow the seeds to crackle.
  4. Add 1 cup boiled and mashed green peas. Green peas add a touch of sweetness and freshness that balances the savory flavors of the soya and spices. Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation.
  5. Add 1 tsp  ginger-green chilli paste. Ginger brings a warm, slightly sweet, and peppery taste, while green chilies contribute a touch of heat and herbaceousness.
  6. Add 1 tsp  chilli powder. Chili powder allows for customization of the spice level in the paratha. Depending on the recipe and personal preference, the amount of chili powder used can be adjusted.
  7. Add 1 tsp  coriander (dhania) powder.
  8. Add 1/2 tsp  cumin seeds (jeera) powder.
  9. Add 1/2 tsp  dried mango powder (amchur). Amchur powder adds a touch of tartness and acidity to the filling.
  10. Add a pinch of turmeric powder (haldi). 
  11. Add salt to taste. We added 1/2 tsp salt.
  12. Add 2 tablespoons water.
  13. Cook for 3 to 4 minutes.
  14. Remove and allow to cool.
  15. Divide into 6 equal portions.

making stuffed soya paratha
  1. Roll out one portion of the dough into a circle of 75 mm. (3") diameter.
  2. Place one portion of the filling in the center of the dough circle. 
  3. Bring together all the sides in the center and seal tightly.
  4. Roll out again into a circle of 125 mm. (5") diameter with the help of a little flour. 
  5. Cook the paratha on a non-stick pan.
  6. Using a little oil.
  7. Until both sides are golden brown.
  8. Repeat with the remaining dough and filling to make 5 more parathas.
  9. Serve stuffed soya paratha recipe | protein rich soya paratha | soy vegetable paratha | hot.

pro tips for stuffed soya paratha
  1. In a bowl put 1 cup  whole wheat flour (gehun ka atta). Whole wheat flour creates a chewier texture in the paratha dough compared to refined flour. This chewiness can be enjoyable and adds a satisfying bite to the overall experience.
  2. Add 1/2 cup  soya flour. Soya flour has good binding properties due to its protein content. This can be helpful in creating a slightly more elastic and manageable dough for the paratha.
  3. Add 1 cup boiled and mashed green peas. Green peas add a touch of sweetness and freshness that balances the savory flavors of the soya and spices. Green peas are good for weight loss, good source of vegetarian protein and have insoluble fibre to relieve constipation.

Nutrient values (Abbrv) per serving
Energy135 cal
Protein6.3 g
Carbohydrates21.4 g
Fiber5.2 g
Fat3.3 g
Cholesterol0 mg
Sodium6.9 mg

RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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Reviews

Stuffed Soya Paratha
5
Foodsie
 on 01 Apr 14 04:59 PM


A great combination of health and taste together... its the first time i used soya flour and am quite impressed to know how easy it is to work with... the tangy chatpata flavor of the stuffing and the healthy covering made from soya and wheat flour was an absolute delight... thank you...
Reply