Paratha: Spinach-Carrot-Tofu Flatbread for kids

Paratha/ parantha, or Indian pan-fried flatbread make a very simplistic subject for a blogpost (certainly so if you are from India). Yet, the reason it made it here is because of its high nutritional value and reasonably good taste. A staple in our household, it works well with the kids, unless, of course when I overdo it! The best part about these flatbreads is they work out to be a great medium for a variety ingredients

Carrot-Spinach-Tofu Paratha (pan-fried flatbread)
Carrot-Spinach-Tofu Paratha (pan-fried flatbread). Vegan.
The super nutrition information at the very bottom of this post will show you how wholesome and healthy these are that you’d want to surely try it out!


Basic: (see Note 1)
1.5 cup Whole wheat flour atta or multigrain flour
1 cup / 1 medium carrot , grated big (see Note 2)
1 cup packed spinach, chopped (make sure the stems re not used lest it break the paratha)
1/2 cup firm organic tofu after water squeezed out, crumbled (see Note 3)
1 tbsp sesame seeds
1/2 tsp carom seeds
1.5 tsp coriander powder
1 tsp salt OR to taste (tip 3)
1/2 -1 tsp red chilli powder
some water to knead the dough (depends)
some Oil for frying


1. Mix and mash all the ingredients well. Now add little water (if and as needed) in 2-3 intervals and knead into a smooth pliable dough, if doing by hand. (The dough should not be sticky).
2. Make slightly bigger than golf-sized balls and roll parathas this way. (Or use a tortilla maker.)
  1. As for the proportions, feel free to add more or less of the ingredients/ condiments that go in the flour. Care must be taken for the resulting total water proportion in the dough, either from veggies or added.
  2. If the carrot is grated small / fine, it will release more water. You might then need very less or no water at all. (I grate it big).
  3. Similarly, any unsqueezed water from the tofu will add to the dough. In that case you might need very little water while kneading, or none at all.
  4. If the salt if just right can make the parathas edible by themselves.

Serving suggestion:

Goes with yogurt (with a pinch of salt and red pepper), achar (Indian pickles) , cottage cheese (great source of protein), egg bhurji (Indian spiced scrambled eggs) or with any other Indian curry / subzi. Though they are savory, I give it with sugar/jaggery + ghee as a last resort if nothing else works with kids; this always does!

Paratha Quesadillas

Carrot-Spinach-Tofu Paratha Quesadilla
Carrot-Spinach-Tofu Paratha Quesadilla. Vegetarian.
Following the recipe for veggie tofu healthy parathas, here is the way I use it for quesadillas.
(Read quesadilla basics here, or alternatively ‘folding method’ here)
  1. Heat a non-stick pan, place one paratha.
    • Spread caramelized onions or any other suitable stuffing like egg bhurji of your choice (optional)
  2. Put some shredded melting cheese like cheddar, monterey jack, colby, fontina.
    • Place sliced picked jalapeños on the cheese for the spicy-cheesy goodness – this stuff aint for kids! (optional but yum!)
    • Sprinkle with Taco seasoning or one of your choice (optional)
  3. On the second paratha that goes on the top, spread one or more of the following and place the spread-side-down facing the cheese:
    • Honey mustard / hummus / sriracha hot sauce /a spread of your choice (Hummus adds a creamy texture to the quesadilla and prevents ‘drying’ even when the quesadilla cools down. It tastes great and adds whole lot of goodness and protein)
  4. Once the cheese melts and binds the two parathas together, flip the entire set of tortillas to crisp the top paratha now.
  5. Once crisp, cut in wedges and serve hot.
Carrot-Spinach-Tofu Paratha Quesadilla
Carrot-Spinach-Tofu Paratha Quesadillas. Vegetarian.

 Nutrition information

~Carom seeds /Ajwain– helps in digestion and eliminates gas.
~Sesame seeds/ Til – one of the oldest condiments known to man, its amazing health benefits ranging from arthritis, osteoporosis, preventing cancers, migraine to lowering cholesterol and so on.
~Organic tofu-is naturally gluten-free, low calorie, contains no cholesterol, an excellent source of protein, iron, and calcium, and is a complete source of dietary protein, providing all of the essential amino acids needed in the diet. More info here
~Spinach-has extremely high nutritional value full of vitamins (A, B2, C and K) and rich in antioxidants and minerals along with magnesium, manganese, folate, iron, calcium and potassium.
~Carrots– Crunchy Powerfood. you get vitamin A and benefits including beautiful skin, cancer prevention, and anti-aging.
~Click to see the excellent benefits of whole wheat, coriander powder, turmeric.

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