Soybean Arugula Parantha

Name: Soybean Arugula Parantha
Prep time: 5 min
Cook time: 45 min
Ingredients: 500 gm Fresh/Frozen Soybean; 120 gm Arugula Leaves; 2 tbsp Besan (Gram Flour); 2 tbsp Mustard Oil; 1 tbsp Finely Chopped Green Chillies; 1 tbsp Finely Chopped Ginger; 1 tbsp Finely Chopped Garlic; 1 Medium-Sized Onion; finely chopped; 1 tsp Cumin Seeds; ⅓ tsp Asafoetida; 1½ tsp Salt; 1½ tsp Kashmiri Red Chilli Powder; ½ tsp Turmeric Powder; 2 tsp Coriander Powder; ½ tsp Roasted Cumin Powder; 1 tsp Dry Mango Powder (Aamchur); 2 Cups Whole Wheat Flour; 1 tbsp Oil; ½ tsp Salt; Water; for kneading the dough; Oil; for pan-frying the paranthas

Paranthas are pan-fried bread. These are most commonly made with whole wheat flour. The flour is kneaded into a soft dough and stuffed with a filling made with vegetables and spices. Then, the dough is rolled, flattened and pan-fried.

Paranthas are most commonly eaten in northern India, and they are most popular in Punjab, which is also known for its vibrant culture, delicious food, and generosity and openness of its people.

I have already shared many parantha recipes on my blog. Please check out my article: 16 Mouth-Watering Parantha recipes that are easy to make and are absolutely delicious.

Multigrain Methi Parantha — Aalu Parantha

Today’s recipe, Soybean Arugula Parantha, takes inspiration from Matar Methi Ka Parantha, which is commonly made during the winter months. Matar Methi Ka Parantha combines fresh fenugreek leaves (called Methi) with green peas (called Matar). Since these two are commonly available in winter, many recipes are made with these two ingredients. I have already shared the recipe for Matar Ka Parantha ( Parantha made with green peas) and Methi Ka Thepla ( Thin paranthas made with fresh fenugreek leaves). These are must-try recipes, so do check them out.

Since I live in Germany, some of the commonly available ingredients in India are not easily available. So, I keep experimenting with local ingredients in my kitchen to make some of the traditional Indian recipes of India. Today’s recipe is one such attempt: I have replaced peas with soybeans and fenugreek leaves with fresh arugula leaves. I combined the two, added some spices, and made a delicious stuffing.

Over the years, I have come to greatly appreciate the taste of Arugula Leaves (called Rucola in German). They have a unique peppery taste, which sets them apart from other salad vegetables. While I use these leaves extensively for salads, I have also incorporated them in some of my Indian recipes. For example, you could check out the recipe for Arugula Poori with Chana Dal aur Kaddu Ki sabzi. I tried this recipe some months back, and it tasted yummy, so do check it out and try it in your kitchen.

Arugula poori with chana dal aur kaddu ki sabzi — Arugula Pooris with Sabzi

At the end of the recipe, I have shared information about ingredient sourcing in Germany. Do check that out too.

Now, let’s start with the recipe for Soybean Arugula Parantha:

Equipment Needed:

Ingredients Needed for Soybean Arugula Parantha:

Ingredients for the stuffing:

500 gm Fresh/Frozen Soybean
120 gm Arugula Leaves
2 tbsp Besan (Gram Flour)
2 tbsp Mustard Oil
1 tbsp Finely Chopped Green Chillies
1 tbsp Finely Chopped Ginger
1 tbsp Finely Chopped Garlic
1 Medium-Sized Onion; finely chopped
1 tsp Cumin Seeds
⅓ tsp Asafoetida
1½ tsp Salt
1½ tsp Kashmiri Red Chilli Powder
½ tsp Turmeric Powder
2 tsp Coriander Powder
½ tsp Roasted Cumin Powder
1 tsp Dry Mango Powder (Aamchur)

Ingredients for the dough

2 Cups Whole Wheat Flour
1 tbsp Oil
½ tsp Salt
Water; for kneading the dough

Other Ingredients

Oil; for pan-frying the paranthas

Method to make Soybean Arugula Parantha:

Remove soybeans from the packet and transfer them to a bowl with water such that the the beans thaw. Also, wash the Arugula leaves and keep them aside.

Knead a soft dough by combining all the ingredients. Cover and rest this dough.

Dry roast besan (gram flour) in a pan on medium heat. Constantly mix with a spatula, or else the flour will burn. Roast for about 5 minutes.

Then, transfer this roasted flour to a plate and keep it aside.

In the same pan, add oil, followed by chopped green chillies, garlic and ginger. Fry them on medium heat for 1-2 minutes.

Add chopped onion.

Add cumin seeds and asafoetida. Continue frying on medium heat till the onions turn translucent.

Add soybeans, followed by all the spices, namely turmeric powder, red chilli powder, coriander powder, roasted cumin powder, dry mango powder and salt.

Sprinkle some water. Cover the pan with a lid, reduce the heat and let the beans cook. Mix and check in between.

Once the beans are cooked, mash them with a masher.

Add chopped arugula leaves. Cover and cook for about two more minutes.

Add roasted besan. Mix everything and cook for another 1-2 minutes. Taste and adjust salt.

Now, the stuffing is ready. Keep it aside to cool.

Once the mixture cools, divide it into portions. Knead the rested dough once more. Divide it into portions.

Take a portion of the dough, roll it (use dry flour so that it is easy to roll) and place a portion of the stuffing in between.

Cover the stuffing with dough.

Roll and flatten it.

Place it on a hot pan. Add oil and fry till the parantha becomes crispy.

Serve with butter, pickle and yoghurt.

Some Notes about Ingredient Sourcing in Germany:

Frozen Soybean: You get them easily in Asian Shops in the freezer section.
Arugula Leaves: Available in supermarkets.
Besan: Available in Indian shops.
Mustard Oil: Available in Indian Shops. Read my article about Oils in German Supermarkets.
Green Chillies: Available in Indian and Turkish Shops
Ginger: Available in supermarkets
Garlic: Available in supermarkets
Onion: Available in supermarkets
Cumin Seeds: available in supermarkets and Indian and Turkish Shops. Cumin Seeds are called Kreuzkümmel.
Asafoetida: Available in Indian shops.
Salt: Available in supermarkets. Read my article about Salt in German Supermarkets.
Kashmiri Red Chilli Powder: Available in Indian Shops
Turmeric Powder: Available in supermarkets and Indian shops. Turmeric Powder is called Kurkuma Pulver.
Coriander Powder: Available in Indian shops.
Cumin Powder: Available in Indian shops.
Dry Mango Powder (Aamchur): Available in Indian shops.
Whole Wheat Flour: Available in Indian shops

Indian ingredients can also be purchased from the online store in Spiceland, Frankfurt. Their quality is good, prices reasonable and they deliver all across Germany.