Loaded Tofu-Broccoli Paranthas

Paranthas are one of the most popular North Indian breakfast options. With the popularity of cereals and quick breakfast options, paranthas are taking a back seat.  Also, if you are watching your weight, it is recommended to avoid fatty foods like paranthas, which is far from true. I grew up eating paranthas for breakfast every single day of my childhood years and it still is my preferred breakfast food.

These paranthas are loaded with healthy fat, protein, vitamins/minerals that provide anti-inflammatory and cancer-fighting abilities to our body.

A healthy breakfast should comprise of a complex carb, vegetables/fruits, protein and healthy fat. Guess what  – these paranthas can provide all that and much more!

Here is the recipe for delicious, healthy and filling paranthas. The good news is these can be made in advance and refrigerated for 2-4 days. The rich ingredients of this recipe will provide a great kick start to your day and keep you full through lunch. It has the right balance of nutrition and taste. Here are some of the health benefits of the ingredients in this wonder food:

• Tofu: Tofu is a good source of protein and contains all eight essential amino acids. It is also an excellent source of iron and calcium and the minerals manganese, selenium and phosphorous. Tofu is also a good source of magnesium, copper, zinc and vitamin B1.
• Broccoli: Broccoli prevents many types of cancer, improve our digestive system, lower cholesterol levels, detoxify the body, and maximize vitamin and mineral uptake. Broccoli also prevents allergic reactions, boosts the immune system, protects the skin, prevents birth defects, lowers blood pressure, eliminates inflammation, and improves vision and ocular health.
• Avocados: Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, magnesium, and potassium. Eating healthy fats like avocado supports skin health, enhances the absorption of fat-soluble vitamins, minerals, and other nutrients, and may even help boost the immune system.
• Red Onions: Red onions are one of the best natural sources of quercetin, a bioflavonoid that scavenges on free radicals. It also has been found to possess cancer-fighting, anti-fungal, anti-bacterial, and anti-inflammatory properties. Red onions also are high in vitamin C so it boosts up your immunity.
• Ginger: Ginger has anti-inflammatory properties that heal the gut, relieves nausea, and can help prevent  Ginger also helps to strengthen the immune system, reduces inflammation levels especially involving joint pain.

Now that you see all the health benefits of these paranthas are you ready to try them!

Prep time: 15 Minutes

Cook time: 20 Minutes

Total Time: 25 Minutes

Serves:  4-6

Ingredients

• 2.5 cups whole wheat flour
• 1 cup broccoli
• 1 cup mashed tofu
• 1 small red onion – chopped
• 1 medium avocado – mashed
• 1 heaped teaspoon grated ginger
• 1 teaspoon chopped coriander leaves
• ¼ teaspoon cumin powder
• ¼ teaspoon cayenne/Chill powder
• ½ teaspoon coriander powder
• Salt to taste
• lukewarm water, to knead the dough
• Ghee/oil for cooking

Instructions

1. Take a mixing bowl; add flour
2. Place the broccoli in a food processor and pulse until a rice like consistency has formed
3. Put all ingredients except water and oil and mix it well with flour
4. Knead the dough, add lukewarm water as needed to make a soft dough
5. Take little dough. Make a ball same size as a golf ball.
6. Take a rolling pin. Spread the dough around 2″ diameter.
7.  Apply ½ teaspoon ghee, fold it and make a ball again.
8. Roll the dough to make it around 5″ diameter. Apply flour if it is hard to roll or if the dough is too sticky
9. Heat Griddle; cook the dough for about a minute.
10. Take some oil in a spoon and spread on edges of parantha on the griddle.
11. Flip the parantha and cook other side. Cook for about a minute.
12. Flip it again, apply some oil on top. Flip again and cook for about 30 seconds.
13. Your parantha is ready

Serve it hot with butter and plain yogurt.

Notes

This parantha recipe is very versatile, feel free to add/reduce spices or replace broccoli with cauliflower or any other preferred veggie.