Soya Dal Paratha Recipe: Make Delicious Soya Dal Paratha for Breakfast, Know the Complete Method

Soya Dal Paratha is a healthy and flavorful Indian flatbread that combines the goodness of soya (soybean) and dal (lentils). Packed with protein, fiber, and essential nutrients, it makes for a nutritious breakfast option. This paratha is perfect for those looking for a hearty, vegetarian meal that’s both filling and easy to prepare. Here’s the complete method to make Soya Dal Paratha at home.

Ingredients:

• For the Paratha Dough:
  • Whole wheat flour – 1 cup
  • Soya flour – 2 tablespoons
  • Salt – to taste
  • Water – as needed
  • Ghee or oil – for rolling and cooking
• For the Filling:
  • Split yellow dal (toor dal) – ½ cup
  • Soya chunks (granules) – ½ cup
  • Onion – 1 medium-sized, finely chopped
  • Ginger-garlic paste – 1 teaspoon
  • Green chilies – 1-2, finely chopped
  • Cumin seeds – ½ teaspoon
  • Turmeric powder – ½ teaspoon
  • Red chili powder – 1 teaspoon
  • Garam masala – ½ teaspoon
  • Salt – to taste
  • Fresh coriander leaves – 2 tablespoons, chopped
  • Lemon juice – 1 teaspoon
  • Water – as needed

Method:

Step 1: Prepare the Soya and Dal Filling

1. Cook the Soya Granules:
   • Heat water in a pan and bring it to a boil. Add the soya granules and cook them for about 5 minutes. Drain the excess water and set aside to cool.
2. Cook the Toor Dal:
   • Rinse the toor dal and cook it in a pressure cooker with water for 2-3 whistles, or until soft. Drain any excess water and set it aside to cool.
3. Prepare the Filling:
   • Heat a little oil in a pan and add cumin seeds. Once they splutter, add chopped onions, ginger-garlic paste, and green chilies. Sauté until the onions turn golden brown.
   • Add turmeric powder, red chili powder, garam masala, and salt. Stir well to combine the spices.
   • Add the cooked soya granules and toor dal to the pan, mixing thoroughly. If the mixture looks too dry, add a little water.
   • Cook the mixture for 5-6 minutes on medium heat, allowing the flavors to meld together.
   • Once the filling is cooked, remove from heat and let it cool slightly. Add chopped coriander leaves and lemon juice, and mix well.

Step 2: Prepare the Paratha Dough

1. In a mixing bowl, combine whole wheat flour and soya flour. Add salt to taste.
2. Gradually add water and knead the mixture into a soft, smooth dough. Cover the dough with a damp cloth and let it rest for 10-15 minutes.

Step 3: Stuff and Roll the Parathas

1. Divide the dough into equal-sized balls (about the size of a golf ball).
2. Flatten each ball into a small disc using your palms. Place a generous spoonful of the soya-dal filling in the center.
3. Bring the edges of the dough together to seal the filling inside, and gently roll it into a ball again.
4. Roll out the stuffed dough ball into a flat, round paratha using a rolling pin. Be careful not to let the filling spill out while rolling.

Step 4: Cook the Parathas

1. Heat a tawa or non-stick griddle on medium-high heat.
2. Place the rolled-out paratha on the hot tawa and cook for about 1-2 minutes or until you see bubbles forming on the surface.
3. Flip the paratha and cook the other side. Apply a little ghee or oil on both sides and cook until golden brown and crisp.
4. Remove the paratha from the tawa and place it on a serving plate. Repeat the process with the remaining dough and filling.

Step 5: Serve and Enjoy

Serve the Soya Dal Paratha hot with yogurt, pickle, or a fresh salad on the side. This paratha makes for a satisfying and nutritious breakfast, and you can also enjoy it as a wholesome lunch or dinner.

Tips:

• You can customize the filling with your favorite vegetables such as carrots, spinach, or peas for extra nutrition.
• For a spicier variation, add a pinch of garam masala or more green chilies to the filling.
• To make it more kid-friendly, reduce the amount of spices in the filling.
• Soya flour can be substituted with chickpea flour or any other flour you prefer, but the texture may vary.

Benefits of Soya Dal Paratha:

• High in Protein: Soya and dal are excellent sources of plant-based protein, making this paratha a great option for vegetarians.
• Rich in Fiber: The use of whole wheat flour and lentils makes this paratha high in fiber, aiding digestion and keeping you full longer.
• Packed with Nutrients: This recipe is rich in essential vitamins and minerals, including iron, magnesium, and B-vitamins.
• Customizable: You can easily adjust the filling to include various vegetables and spices, making it a versatile and healthy meal.

Conclusion:

Soya Dal Paratha is not only delicious but also packed with nutrition. It’s an ideal breakfast choice for anyone looking to start their day with something hearty and healthy. The combination of soya, dal, and whole wheat flour ensures you get a good dose of protein, fiber, and energy to keep you energized throughout the day. Try this recipe and enjoy a wholesome meal with your family!