Soya Keema (Granules) Parantha – High Protein Soya Keema Parantha
A wholesome, spiced soya keema (granules) stuffed parantha made with whole wheat dough. High in protein, easy to make, and perfect for breakfast or lunch. This simple recipe uses everyday Indian spices and comes together in under 35 minutes.
Equipment
- 1 mixing bowl
- 1 rolling board
- 1 Rolling Pin
- 1 tawa (griddle) or flat pan
- 1 strainer
- 1 Spatula
- 1 pan or kadai (for filling)
Ingredients
For the Dough
- 2 cups whole wheat flour atta
- ½ tsp salt
- 1 tsp oil or ghee
- ¾ cup water add gradually
For the Soya Keema Filling:
- 1 cup soya keema granules, dry
- 1 small onion finely chopped
- 1-2 green chillies finely chopped
- ½ tsp cumin seeds
- 1 tsp coriander powder
- ½ tsp cumin powder
- ½ tsp red chilli powder
- ½ tsp dry mango powder (amchur)
- ½ tsp garam masala
- Salt to taste
- 2 tbsp fresh coriander finely chopped
- 1 tbsp oil
For Cooking
- 2-3 tbsp ghee or oil
Instructions
- Soak the soya keema (granules)- Bring 3 cups of water to a boil. Add soya keema granules and a pinch of salt. Let them soak for 8–10 minutes until they plump up and become soft. Drain completely using a strainer. Now take handfuls of the soaked granules and squeeze out all the water firmly. This step is very important any excess moisture will make your filling wet and your paranthas will tear while rolling.
- Make the dough - In a large mixing bowl, add whole wheat flour, salt, and oil. Mix well. Add water gradually and knead into a smooth, soft dough — it should feel like a soft earlobe, not too hard and not sticky. Cover with a damp cloth and rest for 15 minutes. Resting relaxes the gluten and makes rolling much easier.
- Make the Soya Keema Filling- Heat oil in a pan over medium flame. Start by adding cumin seeds and let them splutter. Add chopped onions and green chilli and sauté for 3–4 minutes until light golden. Reduce flame, mix in coriander powder, cumin powder, red chilli powder, and salt. Cook the masala for 1 minute until the raw smell disappears. Now add the squeezed soya keema granules and mix well. Cook for 3–4 minutes until the granules absorb all the spices and the mixture looks dry. Finally, stir in amchur and garam masala, mix, and cook for 1 more minute. Turn off the heat, fold in fresh coriander, and spread on a plate to cool completely before stuffing.
- Roll the paranthas - Divide the rested dough into 4 equal balls. Take one ball, flatten it slightly, and roll into a small circle of about 4–5 inches. Place 2–3 tbsp of filling in the centre, leaving a 1 inch border. Bring all the edges together over the filling and pinch tightly to seal — like closing a pouch. Flatten gently with your palm, dust with flour, and roll carefully into a parantha of about 6–7 inches. Always roll from the centre outward with light, even pressure. Repeat for all 4 paranthas.
- Cook the paranthas - Heat a tawa over medium-high flame for 2 minutes until properly hot. Place one parantha on the tawa and cook for 1–2 minutes until bubbles appear and the bottom has light golden patches. Flip, apply ½ tsp ghee on the top side, flip again and press gently with a spatula. Apply ghee on the second side, flip once more, and cook for 30–40 seconds until both sides are golden brown with crisp spots. Repeat for all 4 paranthas.
- Serve hot - Serve immediately with fresh yogurt, achaar (pickle), and a small pat of butter on top. These paranthas are best enjoyed straight off the tawa!
Notes
- Squeeze soya keema granules very well after soaking — this is the single most important step for a dry, well-textured filling
- Always rest the dough for at least 15 minutes before rolling
- Cool the filling completely before stuffing — hot filling tears the dough
- Amchur gives the tang that replaces tomato — do not skip it. Fresh lemon juice works as a substitute
- For a no-onion version, skip the onion and add finely chopped boiled potato for binding
- For kids, reduce green chilli and red chilli powder to make it mild
- These paranthas freeze well — stack with parchment paper between each one and freeze for up to 1 monthThe key to perfect soya keema parathas is a completely dry filling. After soaking, squeeze out all the excess water from the soya granules to avoid sogginess. Once cooked, let the mixture cool fully before stuffing. A dry and cool filling makes the parathas easier to roll, helps them seal properly, and prevents them from breaking while cooking.