Moong Dal Paratha
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.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Prepare the Dough
- b.In a large mixing bowl, combine the atta, 0.5 tsp salt, and 1 tbsp of oil. Mix well with your fingertips.
- c.Gradually add lukewarm water and knead for 7-8 minutes to form a soft, smooth, and pliable dough. It should not be sticky.
- d.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
Step 2
- a.Prepare the Dal Filling
- b.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.
- c.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.
- d.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.
- e.Transfer the cooked dal to a bowl and let it cool down completely. Mash it lightly with a spoon or fork.
- f.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
Step 3
- a.Assemble and Roll the Parathas
- b.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.
- c.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.
- d.Place one portion of the dal filling in the center of the rolled dough.
- e.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.
- f.Gently flatten the stuffed ball with your palm. Dust it lightly with dry atta again.
- g.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
Step 4
- a.Cook the Parathas
- b.Heat a tawa (flat griddle) over medium-high heat.
- c.Carefully place the rolled paratha on the hot tawa. Cook for about 45-60 seconds or until small bubbles appear on the surface.
- d.Flip the paratha and cook the other side for about a minute.
- e.Drizzle about 1/2 tsp of ghee on the top surface and spread it evenly. Flip again.
- f.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.
- g.Repeat the process for all the remaining parathas.
- h.Serve hot with plain yogurt, butter, or your favorite Indian pickle.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the dal filling is completely dry and cool before stuffing. Any moisture will cause the parathas to tear while rolling.
- 2The dough should be soft and pliable. A stiff dough will make it difficult to roll and can tear easily.
- 3Do not overfill the parathas. A balanced ratio of dough to filling is key to success.
- 4Roll the stuffed parathas gently with even pressure from the center outwards to prevent tearing.
- 5Cook the parathas on a medium to medium-high flame to ensure they are cooked through without burning.
- 6For a flakier texture, you can apply a little ghee inside the dough circle before placing the filling.
Adapt it for your goals.
Add Vegetables
Mix finely chopped onions or grated carrots into the dal filling for extra flavor and nutrition. Ensure you squeeze out any excess water from the vegetables.
Different LentilsDifferent Lentils
You can make this paratha with other lentils like chana dal (split chickpeas) or a mix of dals. The soaking and cooking times will vary.
Spicier VersionSpicier Version
Increase the amount of green chilies and red chili powder, or add a pinch of black pepper to the filling for a spicier kick.
Gluten Free OptionGluten-Free Option
For a gluten-free version, use a gluten-free flour blend suitable for making flatbreads. The texture will be different, and it may be harder to roll.
Why this is on our healthy list.
Rich in Plant-Based Protein
Moong dal is an excellent source of plant-based protein, which is crucial for muscle building, tissue repair, and overall body function.
High in Dietary Fiber
The combination of whole wheat flour and lentils provides a significant amount of dietary fiber, which aids digestion, prevents constipation, and helps maintain a healthy gut.
Provides Sustained Energy
The complex carbohydrates from whole wheat and dal are digested slowly, providing a steady release of energy that keeps you full and active for longer.
Packed with Essential Minerals
This paratha is a good source of essential minerals like iron, which is vital for blood health, and magnesium and potassium, which support heart and nerve function.
Frequently asked questions
One Moong Dal Paratha contains approximately 280-300 calories, depending on the amount of ghee used for cooking. A serving of two parathas would be around 560-600 calories.