Moong Dal Paratha Recipe
Moong Dal Paratha is an Indian flatbread that is filled with a spiced moong dal mixture. The dough is made with whole wheat flour and is rolled out into thin rounds, filled with the moong dal mixture, and then cooked on a griddle. The end result is a delectable and nutritious paratha that can be enjoyed any time of the day. This dish is a staple in many Indian households and is loved by people of all ages.
Ingredients
For Dough
- 2 cups Whole wheat Flour
- ¾ cup water
- 1 tsp ghee / clarified butter
For Stuffing
- ¾ cup green gram lentil / moong dal
- 1 ½ cups water
- 2 onions
- 2 green chillies
- pinch Asafoetida / hing
- ¼ tsp Garam Masala
- coriander leaves / cilantro
- ½ tsp Carom seeds / ajwain
- 1 tsp salt
- ½ coriander powder
- ½ tsp aamchur / dry mango powder
- ½ tsp Red Chilli Powder
For Roasting
- ¼ cup ghee / clarified butter
Instructions
Preparation
- Assemble all ingredients to avoid last minute rush.
- Soak moong dal at least for 2-3 hours. Then, pressure cook it in a Pressure Cooker with water or you can cook it in Cookpot over Stove. Moong dal should be cooked properly yet separated. It should not be mushy or overcooked.
- Strain dal in a Strainer and leave it for 20 minutes in Strainer so that all water will be drained out from dal.
- Wash and finely chop onions and green chillies.
Cooking
- For dough, mix whole wheat flour and ghee or oil in a mixing bowl.
- Pour less water first.
- Start kneading. Add more water if required and knead flour to a smooth and soft dough.
- Keep it for rest about 15 – 20 minutes.
- Meanwhile let’s prepare dal stuffing by adding properly drained dal, coriander powder, red chilli powder, finely chopped onions, dry mango powder, garam masala, salt, asafoetida, carom seeds, chopped coriander leaves and green chillies in a Mixing Bowl. Mix everything very well.
- Now, pinch a ball from the dough, dust it with dry flour and start rolling it with the help of a Rolling Pin and Rolling Board.
- Roll the ball to a circle of about 5 inches in diameter.
- Place 2 tbsp dal stuffing in the center and bringing edges together and seal all the edges to make a flat ball again.
- Sprinkle dry flour again on paratha and start rolling the stuffed paratha to a circle of about 6 to 7 inches in diameter.
- Now, heat a Tawa on high flame and place the rolled paratha on it. Make sure, Tawa should be hot enough before placing the rolled paratha.
- Flip when one side is half cooked.
- Apply ghee or oil on this side with a spoon. Flip again when the second side is half cooked.
- Now, apply oil or ghee on the flipped side and flip again with the help of a Spatula.
- Press the edges with a Spatula so that edges will cook completely and becomes crispy.
- Cook paratha till it becomes light golden brown or cooked completely. You may need to flip once or twice again.
- Now, prepare all parathas the same way.
- Serve Moong Dal Paratha hot with yogurt or pickle. Optionally, you can spread some yellow butter or homemade white butter over the paratha while serving.
- A hot cup of ginger tea with a hot paratha is out of the world combo. Try once and let us know in comments section.
Equipment Used for This Recipe
Notes & Tips
- Choice of Flour: You can choose all - purpose flour also in place of whole wheat flour. However, latter is a healthier option.
- Spices: You can always adjust spices and salt as per your taste preference.
- Onion: Adding onions is optional, however it enhances the taste of paratha.
- Oil: You can choose any neutral tasting oil to prepare Dal Paratha Recipe. I always use clarified butter / ghee to roast parathas, with ghee they will become crispier and more flavorful.
- Roasting: You can also dry roast your Paratha over hot Tawa for opting healthier version. Just brush a little oil or ghee before putting stuffing in center, it helps to cook paratha easily if you are roasting it without oil or ghee.
- Cooking Dal: Remember not to overcook it and make it mushy then you won’t be able to make parathas. Tt should remain separated yet properly cooked.
- Ingredients & Equipment: Find these Ingredients & Equipment at specialty food stores or online stores. For review of some stores, please refer to the Grocery Review Section on our Website.
Nutrition Information (Note: Approximate)
Nutrition Facts
Moong Dal Paratha Recipe
Amount per Serving
Calories
174
% Daily Value*
Fat
7
g
11
%
Saturated Fat
4
g
25
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
2
g
Cholesterol
16
mg
5
%
Sodium
334
mg
15
%
Potassium
152
mg
4
%
Carbohydrates
25
g
8
%
Fiber
4
g
17
%
Sugar
2
g
2
%
Protein
4
g
8
%
Vitamin A
40
IU
1
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
0.1
mg
6
%
Vitamin B3
2
mg
10
%
Vitamin B5
0.2
mg
2
%
Vitamin B6
0.2
mg
10
%
Vitamin C
3
mg
4
%
Vitamin E
0.3
mg
2
%
Vitamin K
1
µg
1
%
Calcium
19
mg
2
%
Iron
1
mg
6
%
Magnesium
45
mg
11
%
Zinc
1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.