To minimal the uprooting you will have to set up a rock cave or drift wood cave 1 side of your tank and make sure your cichlid love it then it will move in there and only digging out the substrate in that cave for the smooth bottom. The plants that tough enough for foreground is anubias or java fern, careful when plant those plants on substrate, if you do it wrong will cause them to melt and die (if using anubias for foreground plants then you can have cory cat and some other bottom feeders using that for their cover and retreat area). You will need to use a lot of driftwood to attach java fern and anubias that above the substrate. Anyway, it's a lot of works! I couldn't find the picture of my planted tank I did for my Jaguar Cichlid pair that I had before (I posted the picture here before)...
I did it because most people here said it
CAN'T BE DONE so I do it to prove that they are wrong

I sold the pair with their fry few months ago.
Edit: Jag pair was a 10 inches male and 7 inches female.