Rotis and Parathas
Use Estrogen Free, defatted and High Protein Soya Flour to make all this and more....
High Protein Soya Roti
Serves: 2 (Makes 4–5 rotis) | Prep Time: 10 min | Cooking Time: 5 min
Nutritional Info (Per Batch): 299 kcal | 32g Protein | 1g Fat | 54g Carbs (40g Net Carbs)
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Ingredients:
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Defatted Soya Flour – 50g
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Wheat Flour – 50g
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Salt – To taste
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Water – As needed to knead soft dough
Instructions:
Combine all ingredients and knead into a soft dough. Cover and rest for 5–10 minutes. Knead again and divide into equal portions. Roll into rotis and cook on a non-stick pan over medium heat. Toss on open flame for phulka. Apply ghee/oil if desired. Serve hot with dal, subzi, or raita.
Storage:
Dough and rotis can be refrigerated for up to 1 day. Make rotis fresh as needed from stored dough.
High Protein Soya Gobhi Parantha
Serves: 2 (Makes 4–5 parathas) | Prep Time: 10 min | Cooking Time: 5 min
Nutritional Info (Per Batch): 385 kcal | 36g Protein | 6g Fat | 65g Carbs (46g Net Carbs)
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Ingredients:
For Dough:
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Defatted Soya Flour – 50g
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Wheat Flour – 50g
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Salt – To taste
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Water – As needed
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Oil – 5g
For Filling:
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Shredded Cauliflower – 200g
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Jeera – ¼ tsp
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Saunf – ¼ tsp
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Amchur Powder – ¼ tsp
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Red Chili Powder – â…› tsp
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Dhaniya Powder – ¼ tsp
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Fresh Coriander – ¼ tsp
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Green Chilies – ¼ tsp
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Salt – To taste
Instructions:
Mix all dough ingredients to make a soft dough. Cover and rest for 5–10 minutes. Meanwhile, roast cauliflower with spices on low heat until dry and aromatic. Knead the dough again and divide into balls. Roll a small thick roti, add stuffing, pleat into a modak shape, pinch excess dough, and flatten into a paratha. Cook on a non-stick pan over medium heat using minimal oil/ghee until golden on both sides. Serve hot with chutney, curd, or pickle.
Storage:
Refrigerate dough and filling for up to 1 day. Make fresh parathas as need
High Protein Soya Aloo Parantha
Serves: 2 (Makes 4–5 parathas) | Prep Time: 10 min | Cooking Time: 5 min
Nutritional Info (Per Batch): 448 kcal | 35g Protein | 6g Fat | 80g Carbs (63g Net Carbs)
Ingredients:
For Dough:
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Defatted Soya Flour – 50g
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Wheat Flour – 50g
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Salt – To taste
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Water – As needed
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Oil – 5g
For Filling:
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Boiled Potatoes – 150g
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Jeera – ¼ tsp
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Saunf – ¼ tsp
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Amchur Powder – ¼ tsp
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Red Chili Powder – â…› tsp
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Dhaniya Powder – ¼ tsp
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Green Chilies – ¼ tsp
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Fresh Coriander – ¼ tsp
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Salt – To taste
Instructions:
Mix dough ingredients and knead into a soft dough. Cover and let rest for 5–10 minutes. Mash boiled potatoes and mix with spices to prepare the filling. Knead dough again and divide into equal portions. Roll into a small thick roti, add stuffing, pleat into a modak shape, pinch off the top, and roll into a paratha. Roast on a non-stick pan with minimal oil/ghee over medium heat until golden on both sides. Serve hot.
Storage:
Refrigerate dough and filling for up to 1 day. Prepare parathas fresh as needed.
High Protein Soya Kulcha
Serves: 2–3 (Makes 5–6 medium-sized kulchas) | Prep Time: 10 min | Cooking Time: 5 min
Nutritional Info (Per Batch): 616 kcal | 56g Protein | 14g Fat | 77g Carbs (65g Net Carbs)
Ingredients:
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Defatted Soya Flour – 60g
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Maida – 65g
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Gluten – 20g
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Psyllium Husk (optional) – 5g
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Curd – 20g
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Water – ¾ cup or as required
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Salt – 1 tsp or to taste
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Baking Powder – 1 tsp
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Baking Soda – 1 tsp
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Oil – 5g
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Butter (optional) – 5g
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Black Til – 15g
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Coriander Leaves (chopped) – 1 tbsp
Instructions:
Combine all ingredients to form a soft dough. Cover and rest for 30 minutes. Once risen, knead again and divide into equal balls. Roll into kulchas and sprinkle with til and coriander. Brush one side with water and place that side down on a hot non-stick tawa. Cover and cook for 2–3 minutes, flip, and cover again for 1–2 minutes. Add butter if desired. Serve hot with chole, paneer, pickle, or chutney.
Storage:
Kulcha dough can be refrigerated for 1–2 days. Make kulchas fresh when needed.
