Not Just Any Paratha ; It’s The Diabetic-Friendly Recipe For Soya Paratha!

Diabetic Friendly Soya Paratha

It was just another day. It was just another breakfast. And it was just another aaloo paratha.

Aaloo Parathas
Credit: Flickr Creative Commons


I was sitting at the dining table, gobbling up my aloo-parathas, while watching the highlights of the Liverpool Vs Middlesbrough match. Sitting beside me was my uncle, with a forlorn look at his breakfast palette –  plain rotis and a little bit of curd.

My uncle was recently diagnosed with diabetes.  Since then, he has had to follow a strict dieting regime and aaloo– parathas did not make it to the list of healthy food.

I asked my uncle if he could not relax the strict diet for a day, for a couple of aaloo– parathas! His reply was a little sad but a very firm  ‘no’!  But he was not averse to trying out a healthy substitute for the aloo-parathas, if I could manage to find such a substitute.

So, uncle, this soya paratha recipe is for you!

Diabetic-Friendly Soya Parathas
Credit: Flickr Creative Commons


Since this recipe is a diabetic –friendly recipe, it would only be right to mention the nutritional value of the soya paratha first.

Nutritional Value Per Paratha:

Energy Protein Carbohydrate Fat
173 calories 6.3 gm 17.4gm 3.1gm


To the ingredients, we shift focus (as master Yoda would say) ::

  • 4 cups of whole wheat flour (gehun ka atta)
  • 2 cups of soybeans
  • 100 gms of potatoes
  • 6 to 8 green chillies
  • Ginger-garlic (adrak-lehsun) paste
  • Salt to taste
  • Oil (preferably olive oil)

For seasoning:

  • 1 tablespoon of mustard seeds ( rai / sarson)
  • 1 tablespoon of asafetida (hing)
  • Sprig curry leaves (kadi patta)
  • Coriander (dhania) leaves
  • 2 red chillies (optional)
Credit: Flickr Creative Commons


Now, we get to the difficult part.  Making the soya parathas. Here it goes:

  • Mix the wheat flour with water and make the dough.
  • Keep it aside for minimum of two hours.
  • Soak the soya bean in water, the previous night.
  • Cook the soya bean in the pressure cooker with salt and turmeric (haldi) powder.
  • Boil the potatoes and mash it well.
  • In a frying pan, add oil and heat it. Add rye.
  • After the rye cracks, add hing, curry leaf, ginger garlic paste and chilies.
  • Now add soya bean. Mix it well .Allow the soya bean to cool for a few minutes.
  • Grind the soya bean in a blender. Now mix mashed potatoes with the soya bean paste.
  • Add chopped coriander leaves. Add salt if necessary.
  • Make one chapati, and keep one small ball of soya paste on it.
  • Cover the soya paste with roti and again make a wrap it into a ball shape.
  • Next, flatten the ball shape into the shape of a round flat paratha.
  • Put the paratha in a non-stick pan.
  • After waiting for about 60 seconds, turn the paratha to the other side.
  • When it attains a slight brown colour, put a little oil around the paratha and wait for it to cook.
  • Serve it hot with tomato chutney.
Diabetic - Friendly Delicious Soya Paratha
Credit: Flickr Creative Commons


Whew! And I thought making parathas was easy (thanks mom for bearing with my insatiable appetite for parathas)! But I am glad that my uncle can now has the diabetic-friendly recipe for soya parathas  – and so do you.

I will be back; with more diabetic-friendly recipes for amazing staple cuisines. Meanwhile check out some exotic diabetic friendly recipes (my friend worked really hard with dietitians and doctors to get these recipes).


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