Pan-Fried Gobi Parantha with Spiced Cauliflower Filling

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-26 · Updated 2026-04-26

Flaky whole wheat flatbreads stuffed with a flavorful mixture of grated cauliflower and aromatic Punjabi spices, pan-fried to golden perfection. This indian-inspired breakfast (vegetarian) ready in about 50 minutes pairs whole wheat flour, plus extra for dough water, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart.

Ingredients

• 2 cups whole wheat flour
• 3/4 cup, plus extra for dough water
• 1 tsp salt
• 2 cups (about 200g) grated cauliflower
• 1 small finely chopped green chili
• 1 tsp grated ginger
• 1/2 tsp ground cumin
• 1/2 tsp amchur (dry mango powder)
• 1/2 tsp garam masala
• 2 tbsp chopped fresh cilantro
• 1/2 tsp for filling salt
• 4 tbsp for frying ghee or oil

Instructions

1. Step 1: In a large mixing bowl, combine 2 cups whole wheat flour and 1 tsp salt. Gradually add 3/4 cup water and knead for about 8 minutes until a smooth, soft dough forms. Cover with a damp cloth and rest for 20 minutes.
2. Step 2: Meanwhile, squeeze excess moisture from 2 cups grated cauliflower using a clean kitchen towel and transfer to a bowl. Add 1 finely chopped green chili, 1 tsp grated ginger, 1/2 tsp ground cumin, 1/2 tsp amchur, 1/2 tsp garam masala, 2 tbsp chopped fresh cilantro, and 1/2 tsp salt. Mix well.
3. Step 3: Divide the dough into 6 equal portions and the cauliflower filling into 6 equal balls.
4. Step 4: Roll one dough ball into a 5-inch circle on a lightly floured surface. Place one portion of cauliflower filling in the center and bring the edges together to seal the filling inside. Flatten gently.
5. Step 5: Roll the stuffed dough ball carefully into a 7-8 inch diameter parantha, dusting with flour as needed to prevent sticking.
6. Step 6: Heat a heavy skillet over medium heat. Place the rolled parantha on the skillet and cook for 1 minute until bubbles form. Flip and spread 1 tbsp ghee or oil around the edges. Flip again and spread 1 tbsp ghee or oil on the other side. Cook for another 1-2 minutes until both sides are golden brown and crispy.
7. Step 7: Repeat with remaining dough and filling, serving hot with plain yogurt or pickle.