Wednesday, October 1, 2014

Stuffed Soya chunks Paratha

These delectable parathas stuffed with flavored minced soya chunks are Protein-packed and very healthy. Serve them as energy-punch breakfast or as a super-tasty kid's lunch for their lunch box, these Stuffed Soya chunks Parathas make an amazingly filling meal and can be served with just a bowl of curd or a dollop of pickle.

I had heard of Keema (Minced meat) parathas being very tasty and filling. Since I am a vegetarian, I wanted to try a vegetarian version for this Keema paratha. The only option was obviously "vegetarian's meat" Soya chunks which are also quite high in protein and fiber. Naveen is a huge fan of Soya chunks and I usually make Soya chunks masala or Soya fritters. Never tried anything apart from it and this is quite new. This is a new addition to my Soya chunks dishes and I loved the look of it.

The recipe is simple, easy and very healthy. You can make any modifications for the recipe as you like. I know that this dish is nothing new but I was impressed by the fewer calories it had and the health benefits it offered, so could not help but post this recipe. You can prepare stuffing well in advance and make parathas as and when you like. Also, I have stuffed the filling in the middle of 2 rotis and not in the traditional way. I made it that way because you can fill generous amount of stuffing and 2 parathas will be perfectly satiating and satisfying for a person as perfect and light dinner.

Nutritional Information  (Approx) (per serving)
Energy  162 Calories
Fat 9 %
Carbohydrates 15 %
Dietary Fiber 4 %
Sodium 4 mg
Vitamin A 0 %
Vitamin C 2 %
Calcium  8 %
Iron  14 %
Protein 15 Grams
Sugar 3 Grams

Ingredients : For stuffing
Soya chunks 1 cup
Oil 1 teaspoon 
Cumin seeds 1/2 teaspoon
Mustard seeds 1/2 teaspoon
Onion finely chopped 1
Gree chilles chopped 2
Ginger garlic paste 1 teaspoon
Salt to taste
Garam masala powder 1 teaspoon
Chilli powder 1 teaspoon
Dhaniya powder(optional) 1/2 teaspoon

Ingredients : For dough
Wheat flour 1 cup
Salt a pinch
Water As needed
Oil 1 teaspoon

  • Boil a pot of water and add Soya chunks. Cook for about 10 minutes under low flame and drain the chunks. Run the chunks under cold water for 2 times so that the smell goes away. It is best to drain every handful by squeezing them to get rid of that extra smell and water.
  • Grind it just for a minute coarsely and make sure not to turn into a mushy paste. 
  • In a pan, heat oil and add cumin seeds and mustard seeds. Once they start to splutter, add chopped onion and green chillies. Fry till the onion looks translucent.
  • Add ginger garlic paste and fry for 2 more minutes.
  • Add minced soya chunks and combine well. Fry for another minutes.
  • Add Salt, Garam masala powder, Dhaniya powder, Chilli powder and mix well. let it cook for 5 minutes.
  • Remove the Soya mixture from heat and let it cool for a while.
  • Meanwhile, combine the Flour, Salt and oil. Add water little by little to make a roti dough. Knead well for few minutes and keep it aside for 10 minutes.
  • Make equal sized balls out of dough and roll out the dough into a thick roti. Transfer it to a plate and spoon and spread the stuffing all over the roti.
  • Roll out another roti ball into a thick roti and place it on the filling so that it is covered completely.
  • With the use of rolling pin, give a gentle press on the sides of the rotis to lock all the sides.
  • Heat a pan, place the rolled paratha, sprinkle a teaspoon of oil and fry. Flip and fry on the other side as well.
  • Serve the Parathas with a cup of seasoned yogurt or Cucumber Raitha and enjoy!
  • You can roll the parathas in a traditional way by placing the stuffing in the middle of the rolled dough and then pulling the sides of the dough and rolling it again.
  • The soya chunks I bought this time had very less "Soya"smell so I did not have to do much to cover the smell. You can add more garam masala powder to cover the smell.

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