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dal and soya paratha recipe | soya dal paratha | dal soy vegetable paratha |

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Tarla Dalal

 26 April, 2023

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About Dal And Soya Paratha down arrow
Ingredients down arrow
Methods down arrow
Like dal and soya paratha down arrow
What is dal and soya paratha made of ? down arrow
Saoked and cooked yellow moong dal down arrow
Making dough of dal soya paratha down arrow
Stuffing for dal and soya paratha down arrow
Making dal and soya paratha down arrow
Pro tips for dal and soya paratha down arrow
Nutrient values down arrow

dal and soya paratha recipe | soya dal paratha | healthy dal soy vegetable paratha | with 40 amazing images.

Dal and Soya Paratha: A Healthy and Hearty One-Dish Meal

 

The Dal and Soya Paratha is a deliciously wholesome twist on the traditional Indian flatbread, offering a nutrient-packed meal known as Soya Dal Paratha. This recipe is a fantastic healthy dal soy vegetable paratha as it combines the goodness of soy flour with whole wheat flour in the dough, and a rich stuffing of dal and vegetables. The paratha itself is an excellent source of protein, making it an ideal meal. What's more, this paratha can be cooked in a jiffy because the stuffing can be made well in advance and stored, allowing for quick preparation whenever you need a hearty meal.

 

Preparing the Soft and Elastic Dough

 

The dough for this paratha uses a blend of flours for both nutrition and texture. Combine the soy flour and whole wheat flour (gehun ka atta) with salt to taste and 1 tablespoon of coconut oil (or oil) in a bowl. Knead into a soft doughusing enough water. It is important to let the dough keep aside for 15 minutes to allow the flours to hydrate. After resting, knead again using the remaining 1/2 tablespoon of oil until the dough becomes smooth and elastic, which is key for easy rolling and preventing the filling from tearing through.

 

Crafting the Flavorful Soya Dal Stuffing

 

The secret to this soya dal paratha lies in its stuffing. Heat the soya oil in a kadhai and add cumin seeds (jeera). Once the seeds crackle, add the grated cabbage and sauté on a medium flame for 2 minutes. Next, add the main components: soaked and boiled yellow moong dal (split yellow gram), powdered soy chunks (nuggets), and boiled and mashed potatoes. The mashed potatoes are essential as they act as a binding agent for the stuffing; alternatively, you could use grated tofu.

 

Seasoning and Perfecting the Filling

 

Continue building the flavor of the soya dal paratha stuffing by adding the seasonings. Stir in ginger-green chilli paste, turmeric powder (haldi), sugar, finely chopped coriander (dhania), and salt to taste. Add 2 tablespoons of water to help blend the spices. It is worth noting that powdered soya chunks blend well with any ingredient but can soak up all the moisture, so the added water helps balance the consistency. Sauté the mixture for 3 to 4 minutes while stirring continuously. Remove from the flame and let it cool completely before dividing the mixture into 10 equal portions.

 

Stuffing and Rolling the Paratha

 

To begin the assembly of the dal and soya paratha, roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling. Place one portion of the filling mixture in the centre. Carefully bring together the edges in the centre to seal the filling inside the dough, ensuring no filling escapes. Gently roll out the stuffed dough circle into a larger 125 mm. (5'') diameter paratha. Remember to not overcook the moong dal when preparing the stuffing; each grain should be separate for the paratha to be perfect, as mashed dal will spoil the texture.

 

Cooking and Serving

 

Heat a non-stick tava (griddle) and grease it lightly with soy oil or regular oil. Cook the paratha, using a little oil to shallow fry, until both sides turn golden brown in colour. Repeat this process with the remaining dough and stuffing to make 9 more parathas. This complete, high-protein meal is best served hot with soya curds or plain curds (dahi). The unique combination of cabbage and yellow moong dal is truly a combination made in heaven, making this dal and soya paratha recipe a highly desirable and delicious choice!

Enjoy dal and soya paratha recipe | soya dal paratha | healthy dal soy vegetable paratha | with step by step photos.

 

Dal and Soya Paratha recipe - How to make Dal and Soya Paratha

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Soaking Time

0

Preparation Time

10 Mins

Cooking Time

30 Mins

Baking Time

0 Mins

Baking Temperature

0

Sprouting Time

0

Total Time

40 Mins

Makes

10 parathas

Ingredients

Method

For the dough
 

  1. To make soya roti, combine the soya flour, whole wheat flour, salt and 1 tbsp of oil in a bowl and knead into a soft dough using enough water.
  2. Keep aside for 15 minutes.
  3. Knead again using remaining 1/2 tbsp of oil till it is smooth and elastic.


For the stuffing
 

  1. Heat the soya oil in a kadhai and add the cumin seeds.
  2. When the seeds crackle, add the cabbage and sauté on a medium flame for 2 minutes while stirring continuously.
  3. Add the moong dal, soya chunks powder, potatoes and 2 tablespoons of water, ginger-green chilli paste, turmeric powder, sugar, coriander, salt and mix well.
  4. Sauté for 3 to 4 minutes, while stirring continuously. Remove from the flame and keep aside to cool.
  5. Divide the mixture into 10 equal portions and keep aside.


How to proceed
 

  1. To make dal and soya paratha, roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
  2. Place a portion of the filling mixture in the centre of the dough circle.
  3. Bring together the edges in the centre to seal the filling inside the dough.
  4. Roll out the stuffed dough circle into a paratha of 125 mm. (5'') diameter circle using a little whole wheat flour for rolling
  5. Heat a non-stick tava (griddle) and grease it with oil. Cook the paratha using a little oil till both sides turn golden brown in colour.
  6. Repeat with the remaining dough and stuffing to make 9 more parathas.
  7. Serve the dal and soya paratha hot with soya curds or curds.

Dal and Soya Paratha recipe with step by step photos

like dal and soya paratha

 

    1. like dal and soya paratha recipe | soya dal paratha | dal soy vegetable paratha | then see some soya recipes we love.
what is dal and soya paratha made of ?

 

    1. what is dal and soya paratha made of ? See below image of list of ingredients for dal and soya paratha.
saoked and cooked yellow moong dal

 

    1. This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
    2. Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
    3. The moong dal is now clean.
    4. Cover and soak the dal in warm water for at least 30 minutes.
    5. This is what the soaked yellow moong dal looks like.
    6. Drain.
    7. Keep aside.
    8. In a broad non stick pan boil 2 cups of water.
    9. Add the  1/2 cup yellow moong dal (split yellow gram) , soaked for 30 minutes and drained. 1/2 cup gives 1 cup moong dal after soaking.
    10. Add salt to taste. We added 1/4th tsp salt.
    11. Mix well.
    12. Cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
    13. Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki.  The dal should not be mushy as it will make the tikki very soft.
    14. Remove from the flame and drain very well it using a strainer. Remove all the water as any excess water in the dal will make shaping the cookies difficult.
    15. Transfer the cooked moong dal on a plate and cool completely.
making dough of dal soya paratha

 

    1. In a bowl put 2 cups soya flour. 
    2. Add 6 tbsp  whole wheat flour (gehun ka atta). 
    3. Add salt to taste. We added 1/4th tsp salt. 
       
    4. Add 1 tbsp of coconut oil or oil. Use coconut oil for a healthier diet. 
       
    5. Gradually add enough water to make a soft dough. We added 1/2 cup water plus 4 tablespoons later.  
       
    6. Knead into a soft dough. 
       
    7. Cover and keep aside for 15 minutes.
    8. Knead again using remaining ½ tbsp of oil till it is smooth and elastic. 
       
    9. Divide dough into 8 equal balls.
stuffing for dal and soya paratha

 

    1. Heat 2 tsp soya oil or coocnut oil or oil in a kadhai.
    2. Add 1 tsp cumin seeds (jeera).
    3. Let the seeds crackle. 
    4. Add 1/4 cup grated cabbage.
    5. Sauté on a medium flame for 2 minutes while stirring continuously.
    6. Add 1/4 cup soaked and boiled yellow moong dal (split yellow gram).
    7. Add 1/2 cup powdered soya chunks.
    8. Add 1/4 cup boiled and mashed potatoes.
    9. Add 2 tablespoons of water.
    10. Add 1 1/2 tsp ginger-green chilli paste.
    11. Add 1/2 tsp turmeric powder (haldi).
    12. Add 1/2 tsp sugar.
    13. Add 2 tbsp finely chopped coriander (dhania).
    14. Add salt to taste. We added 1/2 tsp salt. 
    15. Mix well.
    16. Sauté for 3 to 4 minutes, while stirring continuously.
    17. Cool, then  divide the mixture into 10 equal portions and keep aside.
making dal and soya paratha

 

    1. To make dal and soya paratha recipe | soya dal paratha | dal soy vegetable paratha | roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
    2. Place a portion of the filling mixture in the centre of the dough circle.
    3. Bring together the 2 sides of the paratha.
    4. Bring together the edges in the centre to seal the filling inside the dough.
    5. Flatten. Roll out the stuffed dough circle into a paratha of 125 mm. (5'') diameter circle using a little whole wheat flour for rolling
    6. Heat a non-stick tava (griddle) and grease with oil using a brush.
    7. Place the uncooked paratha on the tava.
    8. Cook on medium heat for 30 seconds.
    9. Grease the top of the paratha with oil using a brush.
    10. Flip over.
    11. Press down with a spatula while cooking the paratha to ensure uniform cooking.
    12. Flip over and cook the other side of the paratha the same way.
    13. Our dal and soya paratha | soya dal paratha | dal soy vegetable paratha | is ready.
    14. Serve dal and soya paratha | soya dal paratha | dal soy vegetable paratha | hot with curds.
pro tips for dal and soya paratha

 

    1. Press down with a spatula while cook the paratha to ensure uniform cooking.
    2. Dal and Soya Paratha is rich in Folic Acid, Magnesium, Phosphorus, Vitamin B, B2, Protein.
      1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 29% of RDA.
      2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 22% of RDA.
      3. Phosphorus : Phosphorus works closely with calcium to build bones. 20% of RDA.
      4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
      5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
      6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.
Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per paratha
Energy132 cal
Protein8.2 g
Carbohydrates12.4 g
Fiber3.4 g
Fat6.1 g
Cholesterol0 mg
Sodium4.8 mg

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