Wholesome and savory flatbreads stuffed with a spiced yellow lentil filling. This protein-packed paratha is a fantastic choice for breakfast or lunch, perfect with a side of plain yogurt and your favorite pickle.
Prep40 min
Cook25 min
Soak30 min
Servings4
Serving size: 1 serving
538cal
21gprotein
77gcarbs
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt (For the dough)
1 tbsp Oil (For the dough)
1 cup Water (For kneading, use as needed)
1 cup Yellow Moong Dal (Split and skinned yellow lentils)
0.5 tsp Turmeric Powder
1 inch Ginger (Finely grated)
2 pcs Green Chili (Finely chopped, adjust to taste)
A refreshing and crunchy yogurt dip made with tiny fried chickpea flour balls (boondi). This classic North Indian side dish is the perfect cooling accompaniment to spicy curries and biryanis, ready in just 5 minutes.
A classic North Indian condiment, 'Aam ka Achar' is made with raw, tangy mangoes, a robust blend of aromatic spices, and pungent mustard oil. This traditional sun-cured pickle is the perfect spicy and sour accompaniment to any meal, from dal-rice to stuffed parathas.
About Moong Dal Paratha, Boondi Raita and Mango Pickle
Protein-packed Moong Dal Paratha with creamy, gut-friendly raita and tangy pickle. Energy-giving!
This rajasthani dish is perfect for breakfast. With 730.44 calories and 25.830000000000002g of protein per serving, it's a muscle-gain option for your meal plan.
In a large mixing bowl, combine the atta, 0.5 tsp salt, and 1 tbsp of oil. Mix well with your fingertips.
Gradually add lukewarm water and knead for 7-8 minutes to form a soft, smooth, and pliable dough. It should not be sticky.
Cover the dough with a damp cloth and let it rest for at least 30 minutes. This helps the gluten relax, making the parathas softer.
2
Prepare the Dal Filling
Rinse the yellow moong dal under running water until the water runs clear. Soak it in enough water for at least 30 minutes, then drain completely.
In a pressure cooker, add the drained dal, 1.5 cups of water, turmeric powder, and 1 tsp of salt. Pressure cook on medium heat for 3 whistles.
Let the pressure release naturally. Open the cooker; the dal should be soft and cooked through but not watery. If there's excess water, cook on high heat, stirring constantly, until the mixture is completely dry.
Transfer the cooked dal to a bowl and let it cool down completely. Mash it lightly with a spoon or fork.
Once cool, add the grated ginger, green chilies, red chili powder, coriander powder, cumin powder, dried mango powder, garam masala, asafoetida, and chopped coriander leaves. Mix thoroughly to combine. The filling should be a thick, dry paste.
3
Assemble and Roll the Parathas
Knead the rested dough for another minute. Divide both the dough and the dal filling into 8 equal portions and roll them into smooth balls.
Take one dough ball and flatten it with your palms. Dust it with dry atta and roll it into a small circle about 3-4 inches in diameter.
Place one portion of the dal filling in the center of the rolled dough.
Gather the edges of the dough around the filling, pleating as you go, and bring them together at the top. Pinch to seal the opening securely and remove any excess dough.
Gently flatten the stuffed ball with your palm. Dust it lightly with dry atta again.
Using a rolling pin, gently roll the stuffed ball into a paratha of about 6-7 inches in diameter. Apply even, light pressure to prevent the filling from oozing out.
4
Cook the Parathas
Heat a tawa (flat griddle) over medium-high heat.
Carefully place the rolled paratha on the hot tawa. Cook for about 45-60 seconds or until small bubbles appear on the surface.
Flip the paratha and cook the other side for about a minute.
Drizzle about 1/2 tsp of ghee on the top surface and spread it evenly. Flip again.
Apply another 1/2 tsp of ghee to the other side. Press gently with a spatula and cook, flipping occasionally, until both sides are golden brown and crispy. This should take about 2-3 minutes per paratha.
Repeat the process for all the remaining parathas.
Serve hot with plain yogurt, butter, or your favorite Indian pickle.
4
Serving size: 1 serving
112cal
5gprotein
9gcarbs
7gfat
Ingredients
1 cup Plain Yogurt (Use full-fat and well-chilled)
0.5 cup Boondi (Plain or salted variety)
0.25 cup Water (Chilled, or as needed for consistency)
0.5 tsp Roasted Cumin Powder
0.25 tsp Kala Namak (Also known as black salt)
0.25 tsp Red Chili Powder (Optional, adjust to taste)
0.25 tsp Salt (Adjust to taste)
0.25 tsp Sugar (Optional, to balance the tang)
1 tbsp Coriander Leaves (Finely chopped, for garnish)
Instructions
1
Prepare the Boondi
Place the boondi in a small bowl and cover them with warm water. Let them soak for 1-2 minutes until they are just soft.
Carefully drain the water and gently squeeze the boondi between your palms to remove excess water. Set aside.
2
Prepare the Spiced Yogurt
In a medium bowl, add the chilled plain yogurt and whisk vigorously until it is completely smooth and creamy.
Gradually whisk in the chilled water until you reach your desired consistency.
Add the roasted cumin powder, kala namak, red chili powder, salt, and optional sugar. Mix until all the spices are well incorporated.
3
Combine and Serve
Just before serving, add the soaked and squeezed boondi to the spiced yogurt.
Gently fold the boondi into the yogurt mixture.
Garnish with finely chopped coriander leaves. Serve immediately for the best texture.
1 kg Raw Mangoes (Use a firm, sour, pickling variety like Ramkela or Rajapuri)
2 cup Mustard Oil (To be heated to smoking point and then cooled completely)
0.75 cup Salt (Use non-iodized or sea salt for best results)
5 tbsp Red Chili Powder (Adjust to your spice preference)
2 tbsp Turmeric Powder
4 tbsp Fennel Seeds (Also known as Saunf)
4 tbsp Split Mustard Seeds (Also known as Rai ki Dal)
2 tbsp Fenugreek Seeds (Also known as Methi Dana)
2 tsp Nigella Seeds (Also known as Kalonji)
1 tsp Asafoetida (Also known as Hing)
Instructions
1
Prepare the Mangoes (Day 1)
Wash the raw mangoes thoroughly. Wipe them completely dry with a clean kitchen towel. It is critical that there is no moisture.
Cut the mangoes into 1-inch cubes, discarding the inner stone but keeping the peel on.
Place the mango pieces in a large, dry glass or ceramic bowl. Add 1/2 cup of the salt and all the turmeric powder.
Mix well to coat every piece. Cover the bowl with a cloth or a loose lid and let it sit at room temperature for 24 hours. The mangoes will release a significant amount of water.
2
Dry the Mangoes (Day 2)
After 24 hours, drain all the water released by the mangoes. You can discard this brine.
Spread the mango pieces in a single layer on a clean cloth or a large tray.
Let them dry under a fan or in a shady, well-ventilated area for 4-5 hours until the surface moisture has evaporated. They should feel dry to the touch but not hard.
3
Prepare the Spice Mix and Oil
While the mangoes are drying, gently dry roast the fennel seeds and fenugreek seeds in a pan on low heat for 1-2 minutes until fragrant. Let them cool completely.
Grind the roasted seeds along with the split mustard seeds into a coarse powder using a spice grinder or mortar and pestle.
In a large, dry mixing bowl, combine this coarsely ground spice mix, red chili powder, nigella seeds, asafoetida, and the remaining 1/4 cup of salt.
In a separate pan, heat the mustard oil until it reaches its smoking point (you'll see faint white fumes). Turn off the heat and let it cool down completely to room temperature. This step is crucial to mellow the oil's raw pungency.
4
Combine and Bottle the Pickle
Add the dried mango pieces to the bowl containing the spice mix. Toss well until each piece is thoroughly coated.
Pour about 1.5 cups of the completely cooled mustard oil over the mango-spice mixture. Mix everything thoroughly with a clean, dry spoon.
Carefully transfer the pickle into a sterilized, completely dry glass or ceramic jar (a 'barnī'). Pack it down gently to remove air pockets.
5
Mature the Pickle (7-10 Days)
Cover the mouth of the jar with a clean piece of muslin cloth and secure it with a string. This allows moisture to escape while keeping dust out.
Place the jar in direct sunlight for 7 to 10 days. Shake the jar gently or stir with a dry spoon once every day to redistribute the oil and spices.
After 3-4 days, the mango pieces will have softened and settled. Pour the remaining 0.5 cup of cooled mustard oil over the top to create a protective layer that submerges the mangoes.
After the sunning period, the mangoes will have softened and absorbed the flavors. The pickle is now ready. Replace the muslin cloth with an airtight lid and store in a cool, dry place. It can last for over a year.
