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Tofu Paratha - holycowvegan.net
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5 from 6 votes

Tofu Paratha

Delicious Tofu Parathas, made by encasing a spicy and flavorful mix of tofu and chickpea flour in whole wheat.  Baking the tofu before you stuff it into the parathas makes it easier to handle and more flavorful, and the chickpea flour adds more protein and fiber to an already healthy dish. Vegan, nut-free recipe, free of added fats and oils.
Prep Time20 mins
Cook Time1 hr
Total Time50 mins
Course: Breakfast, Main, Snack
Cuisine: Indian, nut-free
Diet: Vegan, Vegetarian
Servings: 15 5-inch parathas
Calories: 72kcal


For the paratha dough

  • 1 ½ cups whole wheat flour (even better if you can find durum whole wheat flour or atta flour, available online and at Indian groceries)
  • ½ teaspoon ajwain seeds (carom seeds, optional)
  • 1 teaspoon salt

For the tofu stuffing:

  • 14 oz extra-firm tofu (Swaddle the tofu in paper towels and place in a colander with a heavy pan or weight on it, so most of the water drains out, about an hour.)
  • 1-inch knob ginger (grated. Use ½ teaspoon ground ginger for even quicker prep)
  • ½ teaspoon chili powder
  • ½ teaspoon turmeric
  • 1 tablespoon mint leaves (or 1 teaspoon dried mint)
  • ½ cup chickpea flour (besan)
  • Salt to taste


  • Slice the tofu into six pieces. Cover a baking sheet with tin foil and arrange the slices of tofu about an inch apart. Bake in a preheated 400 degree oven for 30 minutes, flipping over once halfway. Set aside to cool.
  • In a wok or a skillet, lightly roast the chickpea flour until it turns a couple of shades darker and smells fragrant. Set aside.
  • Add the tofu and chickpea flour to the food processor with the remaining stuffing ingredients. Pulse until crumbly, with small bits of tofu. The stuffing mixture will look dry but should come together in a ball when shaped. Set aside.
  • Knead the paratha ingredients into a smooth dough using enough water to yield a firm but pliable dough. Set aside for at least 15 minutes before making the parathas.
  • Divide the dough into approximately 15 balls.
  • On a lightly floured surface, roll each ball into a 3-inch disc. Place 1 heaping tablespoon of the stuffing in the center and gather up the sides, pinching off the top if you have too much excess dough.
  • Roll out into a paratha about 5 inches in diameter. Flour the rolling pin and the paratha as needed. 
  • Heat a griddle and when hot but not smoking, place the paratha on it. Turn when small bubbles start to form. Cook on both sides until golden brown. You can make this without any added oil by using a nonstick pan or a well-seasoned cast iron pan, or spray lightly with cooking spray.
  • Serve piping hot with mint chutney or spicy Indian pickle.


For even healthier variations, add some steamed and chopped spinach to the filling. You can also add boiled, mashed potatoes, making this an aloo-tofu paratha.


Serving: 1paratha | Calories: 72kcal | Carbohydrates: 12g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 175mg | Potassium: 125mg | Fiber: 2g | Sugar: 1g | Vitamin A: 45IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg