Recipe for Soyabean Parantha - A Protein Platter
Soyabean parantha is a wholesome, protein-packed dish that combines the goodness of soyabeans with the comforting taste of Indian flatbread. Ideal for breakfast, lunch, or dinner, this dish not only satisfies hunger but also fuels the body with essential nutrients. Soyabeans are one of the richest plant-based protein sources, making this parantha a great option for vegetarians, fitness enthusiasts, and anyone aiming for a balanced diet.
Below is a detailed recipe for preparing soft, flavorful soyabean paranthas at home.
Ingredients
For the Soyabean Filling:
● 1 cup soyabeans
● 1 large onion, finely chopped
● 2 green chillies, finely chopped
● 1 teaspoon ginger-garlic paste
● 1 teaspoon cumin seeds
● 1 teaspoon coriander powder
● 1 teaspoon red chilli powder
● ½ teaspoon turmeric powder
● ½ teaspoon garam masala
● Salt to taste
● 2 tablespoons fresh coriander leaves, chopped
● 1 tablespoon oil
For the Dough:
● 2 cups whole wheat flour
● ½ teaspoon salt
● Water as needed
For Cooking:
● Ghee or oil for roasting the paranthas
Step-by-Step Method
1. Preparing the Soyabeans
Soak the soyabeans in water for 6–8 hours or overnight. Drain and boil them until soft but not mushy. Allow them to cool, then grind into a coarse paste without adding water. This paste will form the base of your filling.
2. Cooking the Filling
Heat oil in a pan and add cumin seeds. Once they splutter, add the onions and sauté until golden brown. Add ginger-garlic paste and sauté for another minute. Mix in turmeric powder, red chilli powder, coriander powder, and salt. Stir well and add the ground soyabean paste. Cook on low heat for 6–8 minutes, stirring occasionally, until the mixture turns aromatic and loses excess moisture. Add garam masala and chopped coriander leaves, mix, and let the filling cool.
3. Preparing the Dough
In a large mixing bowl, combine whole wheat flour and salt. Gradually add water and knead into a soft, pliable dough. Cover with a damp cloth and let it rest for 20 minutes.
4. Stuffing and Rolling
Divide the dough into equal-sized balls. Roll one ball into a small disc, place 2–3 tablespoons of the soyabean filling in the center, and bring the edges together to seal. Flatten gently and roll into a thick parantha, being careful not to let the filling spill out.
5. Cooking the Parantha
Heat a tawa or griddle on medium heat. Place the rolled parantha on it and cook for 1–2 minutes. Flip, apply ghee or oil on both sides, and roast until golden brown spots appear. Repeat with the remaining dough and filling.
6. Serving Suggestions
Serve hot with yogurt, pickle, mint chutney, or a bowl of vegetable curry. A glass of buttermilk on the side makes it a complete meal.
Why This is a Protein Platter
Soyabeans contain all essential amino acids, making them a complete protein source. This parantha also includes whole wheat, adding dietary fiber, complex carbohydrates, and micronutrients. Combined, they provide sustained energy and muscle-building nutrients.
Tips for Best Results
● Ensure the soyabean filling is dry to avoid tearing the parantha while rolling.
● Use fresh coriander and green chillies for a burst of flavor.
● You can also add grated vegetables like carrots or spinach to enhance nutrition.
Nutritional Benefits
● Protein Boost: Supports muscle repair and growth.
● High Fiber: Aids digestion and keeps you full longer.
● Rich in Minerals: Soyabeans are a source of iron, magnesium, and potassium.
Soyabean parantha is more than just a meal; it’s a nutritious indulgence. Whether you are a working professional needing an energy-packed breakfast, a student looking for a quick but healthy lunch, or someone managing a fitness diet, this protein platter will serve your needs without compromising on taste.
TAGS : recipe for soyabean parantha - a protein platter, soyabean parantha, soyabean parantha recipe
