• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Living Smart And Healthy logo
  • ABOUT
  • RECIPES
    • Recipe Index
    • Indian
    • Cooking 101 / Basics
    • Instant Pot
    • Air Fryer
    • Breakfast / Brunch
    • Appetizers
    • Soups
    • Entrees / Main Course
    • Side Dish
    • Desserts
    • Gluten-free
    • Low-carb
    • Vegan
  • SHOP
  • RESOURCES
    • Pantry Essentials
    • Recipe Roundups
    • Holiday Gift Guide
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
Home >> Course >> Breakfast / Brunch >> Tofu Palak Paratha [Tofu Spinach Flatbread]

Tofu Palak Paratha [Tofu Spinach Flatbread]

Sep 25, 2022 · Leave a Comment

Sharing is caring!

13 shares
  • Share
  • Reddit
  • Yummly
  • Email

 This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Thank you for your support!

Jump to Recipe

Tofu Palak Paratha is packed with nutrition and flavor. This delicious Indian flatbread is made with tofu and spinach. and whole wheat flour. These unleavened flatbreads are wholesome and perfect as wraps or on theirs.

 

Tofu Palak Paratha

 

TOFU PALAK PARATHA (TOFU SPINACH FLATBREAD)

Enjoy this tofu palak paratha, protein-rich, delicious flatbread, perfect for breakfast or brunch. Every bite of this paratha will be scrumptious!!

Tofu Palak paratha is an unleavened Indian flatbread that is crisp on the outside, and soft on the inside. Packed with nutrients, this tofu palak paratha is made with healthy spinach spiced with carom seeds, aromatic Indian spices, and 100% whole wheat flour.

This tofu palak paratha is my kids favorite paratha. They love these healthy tofu palak paratha, palak paratha, and Multigrain Methi Thepla. I pack these parathas for their lunch and they love it. My daughter loves some Homemade Strawberry Jam with the paratha.

Serve it with some pickle, strawberry jam, yogurt, or raita. When I pack paratha for lunch, I use oil over ghee, as the paratha stays soft for a long time.

INGREDIENTS FOR TOFU PALAK PARATHA

Tofu: I used firm organic tofu. Lightly press the tofu to remove any excess liquid. Using a fork, mash the tofu fine and used it to bind the dough.

Palak (Spinach): For some flavor and nutrient value, I added some organic baby spinach. I blanched the spinach, and chopped it.

Atta (Wheat Flour): I used 100% whole wheat flour, atta from an Indian grocery store. You can also use multigrain flour for this recipe.

Green chili: I used Thai green chili for some heat. You can also use a Serrano chili or any mild chili.

Garlic: I love garlic with spinach. I have used some ground garlic for added flavor. Feel free to skip garlic if you prefer so.

Ginger: I have used organic ginger, about 1/4 inch. You can also use some ground ginger.

Ajwain (Carom seeds): For some flavoring, it also helps with digestion. You can also use some cumin seeds.

Dry Spices: To season the paratha, I have used some basic Indian spices – coriander powder, red chili powder, turmeric, and garam masala. Feel free to use spices as per taste.

Ghee (oil): I prefer ghee for making the paratha. It makes paratha soft and adds a nice nutty flavor. Feel free to use oil if you prefer.

Pic Shown: Tofu Palak Paratha [Tofu Spinach Flatbread]

 

Tofu Palak Paratha

 

HOW TO MAKE TOFU PALAK PARATHA 

Step by step on how to make tofu palak paratha or tofu spinach flatbread.

BLANCH THE SPINACH

Clean and wash the spinach leaves thoroughly.

Prepare a bowl for an ice bath. In a bowl, add 2 cups of water and a few pieces of ice cubes. Set it aside.

Bring a pot of water to a boil. Turn OFF the heat. Add the spinach to the boiling water and blanch it for 2-3 minutes.

Using a slotted spoon, remove the spinach and plunge it into ice-cold water for 3-5 minutes to stop the further cooking.

Remove the spinach from the ice water and squeeze out all the excess water from the leaves.

Chop the spinach leaves.

PREPARE THE TOFU PALAK PARATHA DOUGH

Lightly press thee tofu between your palms and remove any excess liquid.

In a bowl, add tofu and using a fork, mash the tofu fine.

Add chopped spinach, ginger, garlic (optional), green chili, ajwain, red chili powder, turmeric, coriander powder, garam masala(optional), a tbsp of oil, and salt to taste.

Note: Take the ajwain into your palm and massage it between your palms to release the flavor.

Mix and knead into a smooth, soft dough. Apply a teaspoon of oil, cover, and let the dough rest for 5-10 minutes.

Note: The dough should be soft, and not sticky. If required add 1-2 tbsp of flour to knead to a smooth consistency dough.

Pic Shown: Tofu Palak Paratha [Tofu Spinach Flatbread]

 

Tofu Palak Paratha

 

ROLLING TOFU PALAK PARATHA

Knead the dough again for a minute. Divide the dough into 10-12 equal portions, and shape it into balls. Keep it aside.

Take a ball, and dust it with some flour. Place the ball on a rolling surface, with the help of a rolling pin, roll the ball into a small circle, about 2-3 inches.

Apply 1/2 tsp oil or ghee to the top of the rolled dough. Gather all the sides of the dough and form into a dough ball.

Roll the ball into a 7-8 inch circle.

Note: Dust the work surface with some flour, as needed.

MAKING THE TOFU PALAK PARATHA

Heat a cast-iron tawa or griddle. Place the rolled paratha on the Tawa, and cook it over medium heat.

Drizzle some oil or ghee as needed and cook on both sides. Gently press the paratha with a spatula for even cooking.

Place the paratha in a food warmer lined with a paper towel or a tea towel.

Repeat the process with the remaining dough.

Enjoy tofu palak paratha with some yogurt, pickle, or jam, and a cup of piping hot chai!

Pic Shown: Tofu Palak Paratha [Tofu Spinach Flatbread]

 

Tofu Palak Paratha

 

TIPS & VARIATIONS FOR TOFU PALAK PARATHA

I have blanched the spinach. You can simply chop the spinach leaves and add them to the dough.

You can also make spinach puree and add it to the dough.

Use 1-2 ice cubes when blending the spinach puree. Ice helps preserve the green color of the spinach.

You can prepare the spinach puree ahead and freeze it in a freezer-safe container or an ice cube tray. Store the spinach ice cubes in a Ziploc bag and freeze it.

Simply defrost 2-3 spinach ice cubes and use them in the recipe.

Fresh methi leaves (Fenugreek leaves), spring onions, green garlic, fresh cilantro, or kale can be used for variation.

The consistency of the dough is very important. It is neither too wet nor too dry. It should be soft, and non-sticky. If the dough is sticky, mix a tablespoon of flour at a time, to achieve a non-sticky dough consistency. If you feel the dough is too dry, add 1-2 tablespoons of water, and foam it into a soft dough.

It is important to rest the dough for 5-10 minutes. Resting the dough allows the gluten in the dough to relax, and makes it easier to work with the dough.

Heat the Tawa or griddle over medium heat and then place the paratha on it. Before cooking on a cast-iron tawa or griddle, make sure it is well seasoned.

Cook the paratha on medium heat for even cooking. Apply some oil or ghee as needed, for moist, soft paratha.

Place the paratha in a food warmer lined with a paper towel or a tea towel.

FAQs

WHAT IS PARATHA

Paratha is a popular unleavened Indian flatbread that is made by cooking layers of dough on a cast iron tawa or griddle and smeared with ghee or butter. It has many variations, plain or stuffed with veggies or meat.

DIFFERENCE BETWEEN PARATHA AND ROTI

Paratha has layers of dough, is quite thick, and is cooked with ghee or butter. Paratha can be made plain or stuffed with veggies or meat.

Roti is made up of a single layer, is comparatively thin, and can be had plain or with ghee.

WHY REST TOFU PALAK PARATHA DOUGH

Resting the dough for 5-10 minutes allows the gluten in the dough to relax, and makes it easier to work with the dough. The dough is much easier to roll once it has rested.

WHY IS THE TOFU PALAK PARATHA NOT SOFT

Knead the paratha dough well. The dough should be soft and moist.

Apply some oil while roasting the paratha. Oil helps moisten the paratha and keeps it soft and not too dry.

Cook paratha on medium heat, for best results.

CAN I USE THE DOUGH THE NEXT DAY

I would not recommend using the leftover dough the next day, as the greens in the dough release moisture, and the dough turns soft and discolored.

You can partially cook the tofu palak paratha and store it.

Pic Shown: Tofu Palak Paratha [Tofu Spinach Flatbread]

 

Tofu Palak Paratha

 

CAN I PARTIALLY COOK THE TOFU PALAK PARATHA

Yes, you can partially cook the paratha and store it. Heat the Tawa or griddle on medium heat, cook the paratha and serve.

WHAT TO EAT WITH TOFU PALAK PARATHA

Tofu palak paratha can be relished with some pickle, Tomato Chutney, yogurt,  Homemade Strawberry Jam, or a piping hot cup of tea.

I like to serve it along with some Aloo Soya (Indian Fried Dill Potato),  Aloo Gobi ( potato cauliflower curry ), Baingan Tamatar Ki Sabzi[Eggplant Tomato Stir Fry] , Baked Bhindi Fry [Okra], Baingan Bharta ( Mashed eggplant ), Paneer  In Veggie Sauce, or Lauki Ki Sabji

HOW TO STORE TOFU PALAK PARATHA

Tofu palak paratha stays fresh for 3-5 days in the refrigerator.

TRIED THIS RECIPE?

Hope you enjoy this Tofu Palak Paratha!! If you give this recipe a try, please rate the recipe by clicking the stars ⭐️ on the recipe card. Leave a comment and share your experience. Thank you ❤️ 

You can also follow me on Facebook, Pinterest, and Instagramfor all the latest on my blog!! Subscribe to my Youtube Channel for easy and delicious video recipes. Happy Cooking!!

RELATED POSTS

Sindhi Methi Aloo [Fenugreek Potato Stir fry]

Kale Sarson Ka Saag

Palak Paneer [Spinach with Indian Cottage Cheese]

Methi Chicken

Green Moong Dal

Makki Ki Roti

Tofu Palak Paratha

Tofu Palak Paratha [Tofu Spinach Flatbread]

Jyoti Behrani
This delicious Indian flatbread is made with tofu and spinach. and whole wheat flour. These unleavened flatbreads are wholesome and perfect as wraps or on theirs.
No ratings yet
Print Recipe
Prep Time 20 mins
Cook Time 25 mins
Total Time 45 mins
Course Breakfast/Brunch
Cuisine Indian, North Indian
Servings 10 -12
Calories 98 kcal

Ingredients
  

  • 1 cup whole wheat flour, plus 1-2 tbsp as needed
  • 4 oz firm tofu
  • 6-8 oz palak (spinach)
  • 1/4 tsp granulated garlic powder
  • 1-2 green chili, adjust to taste
  • 1/4 inch ginger
  • 1/4 tsp ajwain (carom seeds)
  • 2 tsp coriander powder
  • 1/4 tsp turmeric powder
  • 1/2 tsp red chili powder, adjust to taste
  • 1/4 tsp garam masala (optional)
  • 1 tbsp oil or ghee; For vegan, use oil
  • 2 tbsp oil or ghee to apply at the time of folding the paratha; For vegan, use oil
  • salt to taste
  • oil or ghee, as needed for roasting the paratha; For vegan, use oil

Instructions
 

BLANCH THE SPINACH

  • Clean and wash the spinach leaves thoroughly.
  • Prepare a bowl for an ice bath. In a bowl, add 2 cups of water and a few pieces of ice cubes. Set it aside.
  • Bring a pot of water to a boil. Turn OFF the heat. Add the spinach to the boiling water and blanch it for 2-3 minutes.
  • Using a slotted spoon, remove the spinach and plunge it into ice-cold water for 3-5 minutes to stop the further cooking.
  • Remove the spinach from the ice water and squeeze out all the excess water from the leaves.
  • Chop the spinach leaves.

PREPARE THE TOFU PALAK PARATHA DOUGH

  • Lightly press the tofu between your palms and remove any excess liquid.
    In a bowl, add tofu, and using a fork, mash the tofu fine.
  • Add chopped spinach, ginger, garlic (optional), green chili, ajwain, red chili powder, turmeric, coriander powder, garam masala(optional), a tbsp of oil, and salt to taste.
    Note: Take the ajwain into your palm and massage it between your palms to release the flavor.
  • Mix and knead into a smooth, soft dough. Apply a teaspoon of oil, cover, and let the dough rest for 5-10 minutes.
    Note: The dough should be soft, and not sticky. If required add 1-2 tbsp of flour to knead to a smooth consistency dough.

ROLLING TOFU PALAK PARATHA

  • Knead the dough again for a minute. Divide the dough into 10-12 equal portions, and shape it into balls. Keep it aside.
  • Take a ball, and dust it with some flour. Place the ball on a rolling surface, with the help of a rolling pin, roll the ball into a small circle, about 2-3 inches.
  • Apply 1/2 tsp oil or ghee to the top of the rolled dough. Gather all the sides of the dough and form into a dough ball.
  • Roll the ball into a 7-8 inch circle.
    Note: Dust the work surface with some flour, as needed.

MAKING THE TOFU PALAK PARATHA

  • Heat a cast-iron tawa or griddle. Place the rolled paratha on the Tawa, and cook it over medium heat.
  • Drizzle some oil or ghee as needed and cook on both sides. Gently press the paratha with a spatula for even cooking.
  • Place the paratha in a food warmer lined with a paper towel or a tea towel.
  • Repeat the process with the remaining dough.
  • Enjoy tofu palak paratha with some yogurt, pickle, or jam, and a cup of piping hot chai!

Notes

  1. WHAT TO EAT WITH PALAK PARATHA
    • I like to serve it along with some Aloo Soya (Indian Fried Dill Potato),  Aloo Gobi ( potato cauliflower curry ), Baingan Tamatar Ki Sabzi[Eggplant Tomato Stir Fry] , Baked Bhindi Fry [Okra], Baingan Bharta ( Mashed eggplant ), Paneer  In Veggie Sauce, or Lauki Ki Sabji
  2. Please refer to the post for the following:
    • Tips & Variations For Soft Palak Paratha
    • FAQs

Nutrition

Nutrition Facts
Tofu Palak Paratha [Tofu Spinach Flatbread]
Serving Size
 
1 paratha
Amount per Serving
Calories
98
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
12
mg
4
%
Sodium
 
31
mg
1
%
Potassium
 
148
mg
4
%
Carbohydrates
 
10
g
3
%
Fiber
 
2
g
8
%
Sugar
 
0.3
g
0
%
Protein
 
3
g
6
%
Vitamin A
 
1626
IU
33
%
Vitamin C
 
5
mg
6
%
Calcium
 
38
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

Disclaimer

Nutrition values are my best estimates. If you rely on them for your diet, use your preferred nutrition calculator.

Tried this recipe?Mention @livingsmartandhealthy or tag #livingsmartandhealthy
Subscribe to my YouTube Channel!Check out Living Smart And Healthy!

KEYWORD

indian flatbread, kids vegetarian lunch ideas, methi tofu paratha, paratha, spinach flatbread, tofu chapati, tofu flatbread, tofu paratha, tofu paratha calories, tofu paratha recipe, tofu paratha veg recipes, tofu recipes, tofu spinach paratha, what to eat with palak paratha

30 minutes or less, Bread, Breakfast / Brunch, Healthy Recipes, Indian, North Indian, nut-free, Vegetarian 30 minutes or less, Bread, Breakfast / Brunch, Healthy Recipes, Indian, North Indian, nut-free, Vegetarian

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hello!! Welcome to my blog, my journey Living Smart and Healthy! Cook with me easy and authentic Indian food and around the globe. Will be sharing tips and tricks on easy authentic cooking, without spending hours in the kitchen or comprising on authentic flavors. Keeping things simple and healthy is what I am all about. Life is simple, so lets keep cooking simple too!! Read More…

looking for a recipes?

Popular Posts

Instant Pot Wild Rice Mushroom Soup

Wild Rice Mushroom Soup

Homemade Marinara Sauce made with fresh tomatoes-Instant Pot

Marinara sauce with fresh tomatoes

Instant Pot Fried Rice

Chicken Marsala

Broccoli Cheddar Soup - Instant Pot, Stove Top

as featured in

HOME

About
Privacy Policy
CONTACT

RECIPES

RECIPE INDEX
INSTANT POT
AIR FRYER
BAKING
COOKING 101

RESOURCES

SHOP
INSTAGRAM FEED
WEB STORIES


CONNECT

Instagram Pinterest Facebook-f Youtube

COPYRIGHT © 2023 · LIVING SMART AND HEALTHY

LIVING SMART AND HEALTHY IS A PARTICIPANT IN THE AMAZON SERVICES LLC ASSOCIATES PROGRAM · DISCLOSURE

13 shares