What2Eat
Tofu & Capsicum Paratha Recipe (Stuffed Tofu Flatbread)
North Indian RecipesLunchHigh Protein

Tofu & Capsicum Paratha Recipe (Stuffed Tofu Flatbread)

A high protein North Indian Recipes recipe with whole wheat flour, salt, sunflower oil. Ready in 1h, serves 3.

Curated byKavya Sharma🇮🇳

Calories
515kcal
Estimated Cost
₹225-375
Carbs64g
Protein26g
Fats17g
Servings Scaler
3

Instructions

40 steps
  1. 1

    To begin making the Tofu Capsicum Paratha Recipe, we will first need to make the dough for the parathas

    tofu - crumbled(1 cup)
  2. 2

    In a large bowl add in 2 cups of whole wheat flour and some salt

    whole wheat flour(2 cups)salt(1/2 teaspoon)salt - to taste
  3. 3

    Use your fingers and stir in the salt into the flour

    whole wheat flour(2 cups)salt(1/2 teaspoon)salt - to taste
  4. 4

    Add water a little at a time and knead to make soft, pliable dough

  5. 5

    Knead dough for a couple of minutes until the dough is smooth and elastic

  6. 6

    Use the fold press and knead motion to make the dough smooth

  7. 7

    Next we will add a teaspoon of oil to coat the dough and knead little more

  8. 8

    You want a dough that will be soft smooth and not sticky

  9. 9

    Next we will divide the dough into 14 to 16 equal portions

  10. 10

    Cover the dough and allow the dough to rest until you the filling ready

  11. 11

    While the dough is resting, we will prepare the filling for the tofu parathas

    tofu - crumbled(1 cup)
  12. 12

    In a large bowl; add in the tofu

    tofu - crumbled(1 cup)
  13. 13

    Use your fingers or a fork and begin to crumble the tofu

    tofu - crumbled(1 cup)
  14. 14

    Next add in the chopped capsicum, lots of chopped coriander, the more you add the more flavor you get

    green bell pepper (capsicum) - finely chopped(1)green chillies - finely chopped(2)coriander (dhania) leaves - finely chopped(1 tablespoon)
  15. 15

    Then add in the finely chopped green chillies, a large teaspoon of cumin powder, and finally some salt

    salt(1/2 teaspoon)green bell pepper (capsicum) - finely chopped(1)cumin powder (jeera)(1 teaspoon)green chillies - finely chopped(2)coriander (dhania) leaves - finely chopped(1 tablespoon)salt - to taste
  16. 16

    Combine all the ingredients well

  17. 17

    Divide the filling into 10 to 12 equal portions

  18. 18

    This process of dividing and keeping the portions of dough and filling ready, helps you gauge the number of tofu parathas you can make and if you need more or less of the filling

    tofu - crumbled(1 cup)
  19. 19

    Take a dough portion dust it in flour and flatten it on the rolling board by pressing it down

    whole wheat flour(2 cups)
  20. 20

    Roll the dough out into approximately 3 inch diameter circles dusting with flour in between to prevent the dough from sticking to the surface

    whole wheat flour(2 cups)
  21. 21

    Place this rolled dough to the side

  22. 22

    Take another dough portion, dust it with flour again and roll into approximately 3 inch diameter circle

    whole wheat flour(2 cups)
  23. 23

    Now place the a portion of the filling onto the circle and spread it evenly around

  24. 24

    Next, take the other rolled portion of the dough and place it over the filling

  25. 25

    Press and fold the edges so that the filling does not come out while cooking the tofu paratha

    tofu - crumbled(1 cup)
  26. 26

    Once sealed press down the paratha with your palms to release any air pockets

  27. 27

    And give it a gentle roll with the pin to even it out

  28. 28

    Proceed the same way with the remaining dough and filling portions

  29. 29

    Now we will get into the final steps of cooking a tofu paratha, preheat a skillet on medium heat and place the filled dough

    tofu - crumbled(1 cup)
  30. 30

    Allow it to cook on medium heat for about 30 to 45 seconds and flip over

  31. 31

    Add this stage add a teaspoon of ghee or oil and spread it around

  32. 32

    Flip again, so the oiled side can cook on the skillet

  33. 33

    Spread a little more ghee and keep pressing the parathas while on the skillet to cook the tofu paratha evenly from inside out

    tofu - crumbled(1 cup)
  34. 34

    Do the flipping over process a couple of times until both sides get cooked, browned and crisp evenly

  35. 35

    Make sure you cook on medium heat as it allows the tofu parathas to get a crisp on the outside and yet soft texture

    tofu - crumbled(1 cup)
  36. 36

    Once the paratha is cooked transfer to a plate

  37. 37

    Continue to the remaining dough portions the same way

  38. 38

    Serve the Stuffed Tofu Capsicum Paratha Recipe along with a Pickle

    tofu - crumbled(1 cup)
  39. 39

    You can pack them for your kids lunch box or take them as a travel snack

  40. 40

    It is filling and nutritious

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