Malabar Paratha Wrap | Asian Dressing Tofu | Veg Recipe | What’s In My Fridge | Goeld Frozen Food

yogurt

🥗Healthier: Greek yogurt

💰Cheaper: sour cream

Greek yogurt adds creaminess with fewer calories.

chicken

🥗Healthier: tofu

💰Cheaper: chickpeas

Tofu provides a plant-based protein alternative.

malabar paratha

🥗Healthier: whole wheat roti

💰Cheaper: store-bought tortillas

Whole wheat roti is a healthier option with similar texture.

green chilies

🥗Healthier: jalapeños

💰Cheaper: red bell pepper

Jalapeños offer heat while being milder than green chilies.

Take a packet of frozen gold malabar parathas out of the freezer.

Cut tofu into cubes for tikka tofu.

Switch on the gas and heat a pan, adding sesame oil and a little butter.

Once the oil is hot, add the tofu to the pan to get some color.

Slice yellow, green, and red bell peppers, removing the white part to avoid bitterness.

Slice mushrooms, either by slicing or dicing them.

Check the tofu for light caramelization and color.

Add sauces to the tofu: ketchup, honey, soy sauce, chili sauce, chili garlic sauce, and vinegar.

Add spring onions and toasted sesame seeds to the tofu mixture and mix well.

Remove the tofu from the heat and set aside.

In the same pan, add more oil and butter, then add mushrooms on one side and bell peppers on the other side.

Season the vegetables with salt and black pepper and sauté until caramelized.

Remove the sautéed vegetables from the pan.

Wipe the pan clean, add oil, and place the frozen malabar paratha directly onto the hot pan.

Cook the paratha until it is nice and brown and crispy on one side, then flip to the other side.

Prepare a yogurt dip by mixing yogurt with chili sauce, sesame, green chili, salt, and black pepper.

Spread the yogurt dip on the paratha.

Add sautéed vegetables and tofu on top of the yogurt dip.

Add fresh baby spinach and herbs (mint, coriander, spring onions) on top of the filling.

Wrap the paratha like a taco, holding the filling inside.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens