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June 30, 2009

TOFU PARATHA

No introduction is necessary for Tofu…We all know its very rich in calcium and protein but tastes not so well like paneer..So we have to compromise in taste to have a healthy food…Instead of adding tofu in gravies or curries i thought making paratha is a better and easy way of consuming it..

Ingredients:

  • Atta /Wheat flour –3/4 cup
  • Tofu (Soya paneer) – 50 gms (grated)
  • Green chilly – 1 no (Finely chopped)
  • Red chilly powder – 1/2 tsp (optional)
  • Ginger – 1 inch (grated)
  • Onion – 1 no (finely chopped)
  • Garam masala powder– 1/2 tsp
  • Coriander leaves /Curry leaves – few (finely chopped)
  • Salt & water – as needed.
  • oil – 1 tsp

Method:

  • Take  the wheat flour  in a wide mouthed bowl.Add  all the ingredients give above with required water and salt and make it to a soft dough.(add less water initially..add more if required ….)
  • Make balls of even size and roll it to make parathas..
  • Heat a dosa tawa and cook on both sides..

Serve hot with pickle and raitha!!

tofu paratha

 

KITCHEN CLINIC:

TOFU /SOYA PANEER:

Vegetarians have long reported the benefits of tofu food – a soy product that is often used as a meat alternative in a variety of dishes. But the benefits of tofu food have reached beyond the vegetarian community as more and more health-conscious eaters have turned their attention to this versatile product. Tofu food lends itself to a variety of delicious uses and, as such, continues to be a staple in many household kitchens.

Made from soybean curd that is pressed into blocks, tofu food has a variety of uses depending on its different moisture content. Derived directly from soy milk, soft tofu contains the highest moisture content of all varieties of tofu. Its texture is likened to custard and as such it lends itself to a multitude of dessert recipes. Firm tofu contains less moisture than its soft counterpart and because it can hold its shape better is often used as a staple in most tofu food recipes. Dried tofu is extremely low in moisture likening it to cooked meat. Most cooks use this tofu food crumbled, sliced, or formed into noodles. Tofu food also has the ability to be frozen - or made into a puree - so that it can be used anytime throughout the week in whatever capacity it is needed.

But the versatility of tofu food ultimately lies in its flavor – or lack thereof. Tofu actually has very little of its own natural flavor. Instead, it absorbs the flavor from the other ingredients in the dish. Served in soups, as a filling or stuffing, raw, stewed, fried, or grilled, tofu food can be used in a multitude of cuisines.

But most importantly, the health benefits of tofu food are difficult to ignore. Low in calories and high in protein, tofu contains no cholesterol and in some cases has been shown to reduce the risk of heart disease. It’s no wonder that more and more people have begun to include tofu food as a part of their healthy lifestyle.

For years a vegetarian staple, tofu is finally working its way into mainstream diets. Diehard meat-eaters are considering tofu products as a way to improve their diets and provide a variety of health benefits. High in protein, vitamins and minerals while low in calories, sodium and fat, tofu packs a one-stop nutritional punch not found in many other foods.

Tofu, made from the curds of soybean milk, is primarily available in three textures: firm, extra firm and silken. Silken tofu has a custard-like consistency and is usually substituted into dressings, protein shakes and desserts. Firm and extra firm varieties are usually cut up into chunks that stand up well to marinating and can be sautéed, grilled or baked. Tofu itself is rather bland, but strongly absorbs the flavors used to prepare it.

Tofu’s primary health benefits stem from its soybean base. Soybeans are very rich in protein, minerals and plant components called isoflavones, which act as a form of estrogen hormones in the body. This combination of nutrients, coupled with tofu’s low sodium and fat content, delivers some significant health benefits for those who consume tofu regularly.

Heart Health

Proponents of tofu for heart health point to the low incidence of heart disease in populations that consume tofu regularly, such as in Asia. The soy protein and isoflavones in tofu are considered a powerful cholesterol fighters - studies show that regular tofu consumption can lead to up to a 30% drop in overall cholesterol. Tofu is believed to lower LDL, or bad, cholesterol and triglyceride levels, strong indicators of heart disease. One serving of tofu also contains 15% of the daily requirement of omega-3 fatty acids, a heart-healthy substance normally found in fish. These fatty acids not only improve cholesterol but are also believed to aid in helping blood to clot properly.

Menopause Hormone Balance

The isoflavones in tofu act as a form of estrogen in the body, and have been shown to be beneficial to women in both peri-menopause and menopause. In peri-menopause, some believe that the plant estrogen in tofu can help the body regulate the dramatic fluctuations of the hormone during this time. When estrogen levels are low in menopause, isoflavones can help maintain hormone levels and fend off estrogen loss. The body’s supply of estrogen affects many potential health conditions, including osteoporosis, breast cancer and gynecological cancers, so regulating this hormone is of vital importance to women.

Prostate Health


The same isoflavones that protect women in menopause can be beneficial in fending off prostate cancer in men. Studies have shown that isoflavones can help slow prostate cancer growth and protect against enlargement of the prostate gland.

Strong Muscles and Energy

One 4 ounce serving of tofu packs 18% of an adult’s daily requirement for protein, and protein is crucial in building muscle. That same 4 ounce serving also contains one-third of the daily requirement of iron, as well as strong doses of antioxidants manganese, copper and selenium. These nutrients contribute to maintaining energy levels. Anti-oxidents are also believed to help prevent against a myriad of cancers by protecting DNA.

Bone Health

Tofu is a good source of dietary calcium, protecting against bone weakness, loss, osteoporosis and rheumatoid arthritis. A single serving delivers 10% of the daily value for calcium, yet has less calories than many dairy products.

Weight Loss

Because tofu packs so many nutrients into a serving of between 70-100 calories, it can be a great part of a weight loss regimen or a way to maintain a healthy weight. It delivers the protein benefits of meat while still being low in saturated fat and sodium.

With all these health benefits, tofu isn’t just for vegetarians anymore. Adding tofu to your diet, in moderation, can improve your overall well-being and help protect against serious health problems.

TRIED & TASTED:

ONION CHILLY CHUTNEY FROM SANGHI’S BLOG:

We had this chutney for dosa and it tasted yumm…I have decided to make it regularly.I reduced the number of red chillies as per our taste...Thanks a lot sanghi:)

Onion chilly chutney

37 comments:

  1. lovely parathas..very healthy..

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  2. Hi chitra, first time here, thanks for visiting my blog. You have a nice space here too. love the detailed description at the end of the posts!

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  3. Oh! I can easily find tofu here everywhere:) But never dared to taste or try cooking!! Somebody if they give for tasting I may try after:P Looks nice though:)

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  4. Adding tofu is a good idea. Have only added soya flour to parathas. Never tried/tasted tofu.

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  5. Healthy paratha.... looks great :)

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  6. Delicious and perfect rotis Chitra...love your idea of adding tofu to rotis :)

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  7. Delicious and healthy..Love tofus..

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  8. wow..seriously makes sense to have it as a parata... when ppl like us cannot give up paneer!! Looks great seriously...

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  9. Hmmm... having read the clinic I should convince my husband to swith to healthier tofu. Thanks Chitra for this lovely recipe

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  10. Recently even i hv blogged the tofu paratha dear..Healthy ones..aren't they??

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  11. Looks soft and delicious Chitra :)

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  12. Healthy and nutritious parathas!

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  13. healthy parathas!! Looks so yummy Chitra :)

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  14. soft parathas... looks yummyy

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  15. Nice chutney & paratha. Had posted certain clarifications on tofu few days back in the black bean burger post, hope you also give your views on that. Thanks

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  16. Thats sure sme healthy delight u got there Chitra..:)

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  17. nice parathas chitra...have never tried with tofu..will surely try this one..

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  18. i make tofu parathas too. they are yum n healthy :)

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  19. hi chitra,
    wow! the tofu parathas look damn neat! well explained, thanks for the info too!
    TC

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  20. Mmm yummy parathas.. Thanks for trying my chutney dear..! Vhappy..!!:)

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  21. Chithra,first time here..how are going ?
    Tofu paratha is definitely nutritious..looks yummy too
    Have added you to blog roll and yes following to..nice meeting chithra

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  22. thats the healthy one...By son loves tofu...I am going to try this out..

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  23. excellent and healthy dish... looks gr8.. and wonderful snaps dear :)

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  24. Healthy Paratha Chitra. Looks yummy.

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  25. Tht was lovley paratha chitra... nice click too!!

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  26. Nutritious paratha there :)

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  27. wow! Healthy ...Thanks for the wonderful info !!!

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  28. wow..excellant idea dear....delicious

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  29. Nutritious and healthy paratha !

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  30. Hmmm that's an healthy looking paratha......

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  31. hmm... lovely paratha ... and tofu is healthy too..thanks for sharing this info about Tofu ........

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  32. thanks dearies..:)
    @Ann..thanks!!

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  33. Healthy and tasty parathas. I have made with panner not with tofu, thanks for sharing.

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  34. Lovely parathas! You made it healthier by adding tofu! Nice idea!

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