Moong Dal Paratha Recipe: A Nutritious and Delicious Indian Flatbread

Moong Dal Paratha is a wholesome and protein-packed Indian flatbread made with green moong dal (split yellow lentils), whole wheat flour, and aromatic spices. This savory paratha is not only delicious but also nutritious, offering a good source of protein, fiber, and essential vitamins. Perfect for breakfast, lunch, or dinner, Moong Dal Paratha pairs well with yogurt, pickles, or any curry of your choice. Here’s a step-by-step guide to making Moong Dal Paratha at home.

Ingredients

For the Moong Dal Filling:

• 1 cup moong dal (yellow split lentils)
• 2 cups water (for boiling)
• 1 small onion, finely chopped
• 1 green chili, chopped (optional)
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon garam masala
• 1 teaspoon ground coriander powder
• Salt to taste
• 1 tablespoon oil or ghee (clarified butter)
• Fresh coriander leaves, chopped (for garnish)

For the Paratha Dough:

• 2 cups whole wheat flour
• 1/2 teaspoon salt
• 1 tablespoon oil or ghee
• Water, as needed to form a dough

For Rolling:

• Whole wheat flour (for dusting)

Instructions

Step 1: Cook the Moong Dal

1. Rinse the moong dal thoroughly under cold water.
2. In a saucepan, add the moong dal and 2 cups of water. Bring it to a boil, then reduce the heat and simmer for about 10-12 minutes until the dal is soft and cooked through. Make sure the dal doesn’t turn into a mush; it should retain some texture.
3. Drain any excess water if necessary and set the dal aside.

Step 2: Prepare the Filling

1. In a pan, heat the oil or ghee over medium heat. Add cumin seeds and let them splutter.
2. Add the finely chopped onions and green chilies, sautéing until the onions turn golden brown.
3. Stir in the turmeric powder, ground coriander, and garam masala. Mix well for about 30 seconds to release the spices’ aroma.
4. Add the cooked moong dal to the pan and mix everything together. Cook for another 3-4 minutes, allowing the dal to absorb the flavors of the spices.
5. Season with salt and garnish with fresh coriander leaves. Set the filling aside to cool.

Step 3: Prepare the Dough

1. In a large mixing bowl, combine the whole wheat flour and salt.
2. Add the oil or ghee and mix it into the flour.
3. Gradually add water, little by little, and knead into a smooth, soft dough. The dough should be pliable but not too sticky.
4. Cover the dough with a damp cloth and let it rest for about 15-20 minutes.

Step 4: Assemble the Parathas

1. After resting, divide the dough into small balls (about the size of a golf ball).
2. Roll each ball into a small disc (approximately 4-5 inches in diameter) using a rolling pin, dusting with flour as needed.
3. Place a spoonful of the moong dal filling in the center of the rolled dough.
4. Gently fold the edges of the dough over the filling, pinching them together to seal the paratha.
5. Roll out the stuffed dough ball into a flat, round paratha, being careful not to let the filling spill out.

Step 5: Cook the Paratha

1. Heat a tava (griddle) or non-stick pan over medium-high heat.
2. Place the rolled paratha onto the hot griddle and cook for 1-2 minutes until you see bubbles forming on the surface.
3. Flip the paratha and brush it with a little ghee or oil. Cook the other side for 1-2 minutes until golden brown and crisp.
4. Repeat this process with the remaining dough balls and filling.

Step 6: Serve Once cooked, serve the Moong Dal Paratha hot with yogurt, pickle, or any side dish of your choice.

Tips for Perfect Moong Dal Paratha

• Ensure the moong dal filling is well-drained and not too watery to prevent the paratha from getting soggy.
• You can add finely chopped spinach or grated carrots to the moong dal filling for extra nutrition.
• If you prefer a smoother dough, you can use a little bit of ghee while kneading it.
• Adjust the spice level by increasing or decreasing the green chilies and garam masala.

Nutritional Benefits

• Moong Dal: Rich in protein, fiber, and vitamins, moong dal aids in digestion and is excellent for heart health.
• Whole Wheat Flour: Provides complex carbohydrates and is high in fiber, helping to keep you full longer.
• Spices: The blend of spices like cumin, turmeric, and coriander offers anti-inflammatory and antioxidant properties.

Moong Dal Paratha is a comforting, flavorful, and healthful dish that makes a great addition to your meal rotation. Whether enjoyed for breakfast or dinner, it’s sure to satisfy your taste buds while offering plenty of nutritional benefits!