Whole Wheat Soya Keema Parathas
Ingredients For The Dough
- 3 1/2 cups whole wheat flour
- 1/2 cup yogurt
- 1 cup warm low fat milk (in absence of low fat milk, add 1/2 cup regular milk + 1/2 cup water)
- 1 teaspoon ajwain
- 1 teaspoon oil
- Warm water as required
Ingredient For Stuffing
- 1 cup soya granules (for keema)
- 1/3 cup onions, finely chopped
- 1 teaspoon cumin seeds
- 1 teaspoon red chili powder
- 1/4 teaspoon turmeric powder
- 1/2 teaspoon garam masala powder
- 1 teaspoon coriander powder
- 1 teaspoon garlic, finely chopped
- 1 teaspoon ginger, grated
- 1 tablespoon oil
- 2 teaspoon lemon juice
- Salt to taste
- 1/2 cup coriander leaves, finely chopped
- 2 to 3 green chilies, finely chopped
- 2 tablespoons mint leaves, finely chopped
|Serving Size||1 Serving||Per Serving||Daily Value*|
|Calories||2109||Calories from||Fat 332|
|Total Fat||36.9g 57%||Saturated Fat||7.3g 37%|
|Cholesterol||20mg 7%||Sodium||830mg 35%|
|Potassium||1551mg 44%||Carbohydrates||372.3g 124%|
|Dietary Fiber||17.4g 70%||Sugars||27.8g|
|Serving Size||1 Serving|
|Total Fat||36.9g 57%|
|Dietary Fiber||17.4g 70%|
|Per Serving||Daily Value*|
|Calories from||Fat 332|
|Saturated Fat||7.3g 37%|
To Prepare The Dough
- Combine all the ingredients (except water) mentioned under the ‘Ingredients For The Dough’ in a mixing bowl. Gradually add warm water and knead into a soft dough. Cover with a clean damp cloth and keep it aside 15 minutes.
To Prepare The Stuffing
- Boil the soya granules as per the packet instruction and cook until soft. Once done, drain the water.
- In a pan, heat a little oil, add cumin seeds and allow it to crackle. Add onions, garlic and ginger and sauté until the onions are soft. Add red chili powder, turmeric powder, coriander powder and mix. Sprinkle few drops of water and cook the masala for few seconds. Add soya keema, garam masala, salt and toss well. Sprinkle lemon juice and cook for half a minute. Cook until the mixture turns dry. Check for salt and spices and adjust as per taste. Once done, turn off the heat and allow the soya kheema to cool down completely.
- Once the mixture has cooled, add green chilies, mint leaves and coriander leaves and mix well.
To Prepare Parathas
- Knead the rested dough once again. Divide the dough into equal dough balls depending on the size of the paratha you need. Roll out the paratha and place the keema mixture in the centre of the paratha. Bring all the edges of the circle together to seal the mixture.
- On floured surface, gently press the stuffed ball, roll out into a uniform paratha. Do not apply too much pressure at one place else the paratha will tear and stuffing will come out.
- Place the Kheema Paratha on the hot iron skillet and allow it to get brown spots on the lower side. Flip it and repeat for the other side. Apply a little oil and fry till you get nice brown spots and the paratha is cooked well.
Vegans forgo the consumption of meat and meat derivatives, which leaves them looking for alternatives to meet their nutritional needs. Soya chunks are made from soy beans and they work well as meat substitutes. These come in the form of regular chunks, mini chunks and granules, and can be used in many ways. The nutritional value is similar to meat in some areas and different in others. A quick glance at the health benefits of Soya:
Complete Protein – Meat alternatives that come from soy beans are complete proteins. This means they have all the essential amino acids present. Amino acids are the building blocks that create protein. Protein is a macronutrient that the body needs in large amounts for cell repair, immune function and muscle growth.
Carbohydrates – What separates meat alternatives from actual meats is their carb contents. Regular meat is carb-free, but soya chunks contain a high amount. This is because they derive from beans, which are carb-containing foods. A 3.5-ounce serving of soya chunks contains just under 30 grams of carbs. The recommended intake of carbs for the average adult is 130 grams. Carbs are a primary source of fuel for the body.
Calories – The calories in a food derive from protein, carbs and fat. Because soya chunks have only a negligible amount of fat, the calories come from the carbs and protein. A 3.5-ounce serving has about 336 calories. Based on a 2,000-calorie diet, this comprises about 18 percent of your total intake.
Iron – Iron is an electrolyte mineral needed for oxygen transport in the body. Being deficient in iron can lead to physical weakness, fatigue and a compromised immune system. Soya chunks have a very high concentration of iron. A 3.5-ounce serving contains just over 21 milligrams.
Calcium – Calcium is another electrolyte that helps strengthen bones and teeth and also aids in muscle contractions. Soya chunks contain over 530 milligrams of calcium per 3.5-ounce serving.
Source Of Vitamins – Soy is regarded to be wealthy in Vitamin B and the Omega-3 fatty acids, which bring mighty benefits for your health
These Whole Wheat Soya Keema Parathas make a perfect dinner if had along with fresh green salad. It is not only packed with protein but full of flavors too.