Moong Dal Paratha
Whole wheat parathas stuffed with a lightly spiced moong dal filling, then cooked on a hot tawa until golden. These hearty flatbreads are filling without feeling heavy and taste great with yogurt or pickle.
For 4 servings
- boil · ~15 min
Cook the moong dal.
1.Add the soaked moong dal to a pan with 2 cups water.2.Bring to a boil, then cook until the dal is just tender but not mushy, 10-12 minutes.3.Drain any extra water well and let the dal cool slightly.TIPKeep the dal fairly dry so the stuffing stays easy to roll. - knead · ~20 min
Knead the dough.
Mix whole wheat flour, 0.25 tsp salt, 1 tsp oil, and water to make a soft dough. Knead for 4 to 5 minutes until smooth, cover, and rest for 15 minutes.
- saute · ~5 min
Make the moong dal filling.
1.Heat 1 tbsp oil in a pan over medium heat.2.Add cumin seeds, ginger, and green chili; cook until fragrant, about 30 seconds.3.Add the cooked moong dal, remaining salt, red chili powder, coriander powder, and garam masala.4.Cook and mash lightly until the mixture turns dry and holds together, 3-4 minutes.5.Turn off the heat and mix in coriander leaves. Cool completely.TIPA cool filling prevents the parathas from tearing while stuffing. - assemble · ~10 min
Stuff and shape the parathas.
1.Divide the dough into 4 equal balls and the filling into 4 portions.2.Roll one dough ball into a small disc.3.Place one portion of filling in the center and gather the edges to seal.4.Flatten gently and roll into a 6 to 7 inch paratha.TIPRoll gently from the center outward so the filling spreads evenly. - fry · ~15 min
Cook the parathas on the tawa.
1.Heat a tawa over medium heat and place one rolled paratha on it.2.Cook until light spots appear, about 30-40 seconds, then flip.3.Drizzle a little oil around the edges and cook both sides until golden brown spots form.4.Repeat with the remaining parathas, using the remaining oil.TIPUse medium heat so the dough cooks through before the outside gets too dark. - serve
Serve the moong dal paratha hot.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Cook the moong dal only until just tender; overcooked dal turns pasty and makes the stuffing leak.
- 2After draining the dal, spread it briefly on a plate so excess steam escapes before seasoning.
- 3Mash the filling lightly, not fully smooth, so it binds together but still has some texture.
- 4Cool the filling completely before stuffing, or the dough will soften and tear while rolling.
- 5Dust very lightly with flour while rolling; too much dry flour can make the parathas taste dusty on the tawa.
- 6Seal the stuffed dough well at the top and pinch off any thick knob before rolling for even thickness.
- 7Cook on medium heat until brown spots appear on both sides; high heat can leave the center doughy.
Adapt it for your goals.
Low-oil
Dry-roast the parathas first and finish with just a few drops of oil or ghee for a lighter everyday version.
spicierSpicier
Increase green chili and red chili powder for a sharper, hotter filling that pairs well with plain yogurt.
garlicGarlic
Add a little minced garlic with the ginger for a more robust, dhaba-style flavor in the stuffing.
veganVegan
This recipe is already vegan if served without dairy sides; pair it with pickle or a plant-based yogurt.
Why this is on our healthy list.
Balanced Protein and Fiber
Moong dal and whole wheat together make these parathas more satisfying and sustaining than plain flatbread.
Gentle Everyday Meal
Split yellow moong dal is commonly used in simple home cooking because it feels nourishing without being too heavy.
Whole Grain Goodness
Whole wheat flour adds bran and a heartier texture, making the parathas more filling than refined flour versions.
Frequently asked questions
The filling is usually too wet or too warm. Cook the dal mixture until dry, cool it fully, and roll gently from the center outward.
