Green Moong Dal Paratha Recipe: A Nutritious and Flavorful Delight

If you’re looking to try something both healthy and delicious for breakfast or lunch, Green Moong Dal Paratha is an excellent choice. This vibrant, protein-packed dish combines the goodness of green moong dal (green gram) with the richness of whole wheat flour, offering a wholesome and filling meal. Here’s how to prepare this nutritious flatbread that’s perfect for any time of the day.

Ingredients:

• For the dough:
  • 1 cup whole wheat flour (atta)
  • 1/4 cup green moong dal (washed and soaked for 3-4 hours)
  • 1/2 teaspoon salt (or to taste)
  • 1 tablespoon oil or ghee (for the dough)
  • Water (as needed to knead the dough)
• For the filling:
  • 1/2 cup cooked green moong dal (boiled until soft)
  • 1 small onion, finely chopped
  • 1 green chili, finely chopped (optional)
  • 1 teaspoon ginger-garlic paste
  • 1/2 teaspoon turmeric powder
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon garam masala
  • Salt to taste
  • Fresh coriander leaves, chopped
  • 1 tablespoon ghee or oil (for cooking)

Instructions:

Step 1: Preparing the Green Moong Dal

1. Soak the moong dal: Start by washing and soaking the green moong dal for 3-4 hours. This softens the dal and makes it easier to cook.
2. Cook the moong dal: After soaking, drain the water and cook the dal in a pressure cooker with 1.5 cups of water. Cook for about 3-4 whistles until the dal is soft but not mushy. Drain any excess water if needed, and set the cooked dal aside.

Step 2: Preparing the Paratha Dough

1. Make the dough: In a large mixing bowl, combine the whole wheat flour, salt, and a tablespoon of oil or ghee. Gradually add water, a little at a time, to knead the mixture into a soft, smooth dough. Cover with a damp cloth and set aside to rest for 15 minutes.

Step 3: Making the Filling

1. Prepare the filling: In a pan, heat the ghee or oil over medium heat. Add cumin seeds and allow them to splutter. Add the chopped onions and green chilies and sauté until they turn golden brown.
2. Add spices: Add ginger-garlic paste, turmeric powder, garam masala, and salt. Sauté for a minute to allow the flavors to blend.
3. Mix in the dal: Add the cooked green moong dal to the pan and cook for another 2-3 minutes. Stir in fresh coriander leaves and adjust the seasoning. Set aside to cool.

Step 4: Stuffing and Rolling the Parathas

1. Divide the dough and filling: Divide the dough into equal-sized balls. Similarly, divide the green moong dal filling into small portions.
2. Stuff the dough balls: Take one dough ball, flatten it into a small disc, and place a portion of the dal filling in the center. Carefully fold the edges of the dough around the filling, sealing it completely.
3. Roll the paratha: Gently roll out the stuffed dough ball into a circular shape, ensuring that the filling stays intact. If the dough sticks, lightly dust with flour while rolling.

Step 5: Cooking the Parathas

1. Heat the tawa or skillet: Preheat a tawa or flat skillet on medium heat. Once hot, place the rolled-out paratha on the tawa and cook for about 1-2 minutes until bubbles form on the surface.
2. Flip and cook: Flip the paratha and apply a little ghee or oil on the cooked side. Flip again and cook the other side until golden brown spots appear. Repeat the process for the remaining parathas.

Step 6: Serve and Enjoy

Once the parathas are cooked, serve them hot with a side of yogurt, pickle, or raita for an extra burst of flavor. The green moong dal paratha is perfect as a nutritious breakfast, lunch, or dinner option.

Tips:

• You can also add finely chopped spinach or fenugreek leaves to the dal filling for added flavor and nutrition.
• If you prefer a spicier paratha, adjust the amount of green chili and add a pinch of red chili powder to the filling.
• The parathas can be stored in an airtight container for a day or two, making them perfect for meal prepping.

Conclusion:

Green Moong Dal Paratha is a wholesome and flavorful twist on the classic Indian flatbread. Packed with protein, fiber, and essential nutrients, this recipe makes for a healthy and satisfying meal. Whether you enjoy it with a cup of yogurt or a tangy pickle, this paratha is sure to become a favorite in your recipe collection!