dal paratha recipe | green moong dal paratha | healthy Indian lentil stuffed paratha |


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Dal Ke Parathe

dal paratha recipe | green moong dal paratha | healthy Indian lentil stuffed paratha | with 45 amazing images.

dal paratha recipe | green moong dal paratha | healthy Indian lentil stuffed paratha is a nourishing one dish Indian meal in itself. Learn how to make green moong dal paratha.

To make dal paratha, for the dough, combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Cover and keep aside. For the filling, combine the soaked and drained green moong dal in a mixer and blend into a coarse mixture, without using any water. Keep aside. Heat the oil in a broad non-stick pan, add the coarsely crushed dal and sauté on a medium flame for 3 to 4 minutes, while stirring occasionally. Remove from the flame, add the fennel seeds, chilli powder, turmeric powder, salt, 2 tablespoons of water and mix well and cook on a medium flame for 1 minute, while stirring occasionally. Divide the filling into 8 equal portions and keep aside. Divide the dough into 8 equal portions. Roll out each portion into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling. Place a portion of the filling in the centre of the dough circle and bring together the edges in the centre to seal the filling inside the dough. Roll out the stuffed dough circle into 125 mm. (5'') diameter circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the paratha, using a little oil, till it turns golden brown in colour from both the sides. Repeat steps 2 to 5 to make 7 more parathas. Serve immediately with fresh curds.

Sumptuous whole wheat parathas stuffed with a lip-smacking filling of soaked and sautéed green moong dal simply spiced with fennel seeds, turmeric and chilli powders. You might wonder what a quarter teaspoon of turmeric and half a teaspoon of fennel could be, but these wonder ingredients work magically to enhance the aroma of the green moong dal paratha when they get cooked on the griddle.

This healthy Indian lentil stuffed paratha is bursting with protein, thanks to the use of moong dal. protein is a key nutrient for repairing the worn out tissues of the body and also building new cells including the skin and immune cells.

And to that fact, it is also rightful that this dal paratha being made with whole wheat flour is rich in fibre and thus a wise addition to a diabetic, healthy heart and weight loss diet. The virtuous amount of magnesium in these parathas will further help in maintaining a healthy heartbeat.

Tips for dal paratha. 1. The green moong dal has to be soaked for an hour. So plan for it in advance. 2. Blend the moong dal into a coarse mixture only. This is to enjoy the mouthfeel of the stuffing. To do so, add the moong dal in the mixer jar and pulse for 5 seconds and pause. Repeat this 2 to 3 times to get a coarse mixture. 3. Do not add water while blending as we need a dry mixture. 4. After adding water for cooking moong dal, again ensure that all the water has evaporated. This is necessary for making rolling easier. 5. Since the paratha is made with minimum oil, it is best enjoyed immediately.

Enjoy dal paratha recipe | green moong dal paratha | healthy Indian lentil stuffed paratha | with step by step photos.

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Dal Paratha, Healthy Green Moong Dal ka Paratha recipe - How to make Dal Paratha, Healthy Green Moong Dal ka Paratha

Soaking time:  60 minutes   Preparation Time:    Cooking Time:    Total Time:     8Makes 8 parathas
Show me for parathas

Ingredients

For The Dough
1 cup whole wheat flour (gehun ka atta)
2 tsp oil
salt to taste

For The Filling
3/4 cup green moong dal (split green gram) , soaked for 60 minutes and drained
1 tbsp oil
1/2 tsp fennel seeds (saunf)
1 tsp chilli powder
1/4 tsp turmeric powder (haldi)
salt to taste

Other Ingredients
whole wheat flour (gehun ka atta) for rolling
4 tsp oil for cooking

For Serving With Dal Paratha
fresh curd (dahi)
Method

For the dough

    For the dough
  1. Combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Cover and keep aside.

For the filling

    For the filling
  1. Combine the soaked and drained green moong dal in a mixer and blend into a coarse mixture, without using any water. Keep aside.
  2. Heat the oil in a broad non-stick pan, add the coarsely crushed dal and sauté on a medium flame for 3 to 4 minutes, while stirring occasionally.
  3. Remove from the flame, add the fennel seeds, chilli powder, turmeric powder, salt, 2 tablespoons of water and mix well and cook on a medium flame for 1 minute, while stirring occasionally.
  4. Divide the filling into 8 equal portions and keep aside.

How to proceed

    How to proceed
  1. To make dal paratha, divide the dough into 8 equal portions.
  2. Roll out each portion into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
  3. Place a portion of the filling in the centre of the dough circle and bring together the edges in the centre to seal the filling inside the dough.
  4. Roll out the stuffed dough circle into 125 mm. (5'') diameter circle using a little whole wheat flour for rolling.
  5. Heat a non-stick tava (griddle) and cook the paratha, using ½ tsp oil, till it turns golden brown in colour from both the sides.
  6. Repeat steps 2 to 5 to make 7 more parathas.
  7. Serve the dal paratha immediately with fresh curds.

Dal Paratha, Healthy Green Moong Dal ka Paratha recipe with step by step photos

Like dal paratha recipe | green moong dal paratha

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What is green moong dal paratha made off?

  1. Green moong dal paratha is made of 1 cup whole wheat flour (gehun ka atta), 2 tsp oil
    salt to taste, 3/4 cup green moong dal (split green gram) , soaked for 60 minutes and drained, 1 tbsp oil, 1/2 tsp fennel seeds (saunf), 1 tsp chilli powder, 1/4 tsp turmeric powder (haldi)salt to taste, whole wheat flour (gehun ka atta) for rolling and 4 tsp oil for cooking.

How to clean and soak green moong dal ?

  1. This is what green moong dal looks like. Moong or green gram is a small ¼-inch, round, olive-green bean that is mustard or off-white coloured inside. The beans have a sweet flavour, soft texture, and are easy to digest. Green gram is available in many forms including whole, split, de-husked (yellow) and ground. Split moong beans or green moong dal is green gram that has been split but not skinned. Since the husk is not removed completely, the green colour is retained. The splitting is done in a mill. 

    Green moong dal a traditional ingredient in Indian cooking, often used in curries. 
  2. Put in water and clean. As you can see there is lots of dirt.
  3. We have now cleaned the dal.
  4. Cover and soak green moong dal for 60 minutes. Note at 30 minutes the dal is still a little hard.
  5. Drain the water out.
  6. Keep aside cleaned and soaked green moong dal. 

Tips for green moong dal paratha

  1. The green moong dal has to be soaked for an hour. So plan for it in advance. 
  2. Blend the moong dal into a coarse mixture only. This is to enjoy the mouthfeel of the stuffing. To do so, add the moong dal in the mixer jar and pulse for 5 seconds and pause. Repeat this 2 to 3 times to get a coarse mixture. 
  3. Do not add water while blending as we need a dry mixture. 
  4. After adding water for cooking moong dal, again ensure that all the water has evaporated. This is necessary for making rolling easier. 
  5. Since the paratha is made with minimum oil, it is best enjoyed immediately. 

Dough for green moong dal paratha

  1. In a deep glass bowl put 1 cup whole wheat flour (gehun ka atta)
  2. Add 2 tsp oil.
  3. Add salt to taste.
  4. Add enough water to make a soft dough. We have first used 1/4 cup water. We finally used a total of 1/3 cup of water.
  5. Knead into a soft dough. 
  6. Cover and keep aside till making paratha.

Filling for green moong dal paratha

  1. Put the soaked and drained green moong dal in a mixer.
  2. Blend into a coarse mixture, without using any water.  Keep aside.
  3. Heat 1 tablespoon oil in a broad non-stick pan
  4. Add the coarsely crushed dal.
  5. Sauté on a medium flame for 3 to 4 minutes, while stirring occasionally. Remove from the flame.
  6. Add 1/2 tsp fennel seeds (saunf).
  7. Add 1/4 tsp turmeric powder (haldi).
  8. Add 1 tsp chilli powder.
  9. Add salt to taste.
  10. Add 2 tablespoons of water.
  11. Mix well.
  12. Cook on a medium flame for 1 minute, while stirring occasionally.
  13. Divide the filling into 8 equal portions and keep aside.

Cooking green moong dal paratha

  1. To make dal paratha | green moong dal paratha |  whole wheat flour moong dal paratha |  Indian lentil stuffed paratha | healthy dal ka paratha for breakfast |  divide the dough into 8 equal portions.
  2. Add a little flour to the rolling board.
  3. Flatten the dough and top with a little flour.
  4. Using a little whole wheat flour for rolling, start rolling out the dough till it is a thin circle of 100 mm. (4") diameter. Rolling the roti is not as difficult, start rolling lightly from the centre in a circular motion. If you put a lot of pressure while rolling the roti will not roll nice and round. Use more flour for rolling if you find it difficult to roll, but not much or else the rotis will be hard. 
  5. Place a portion of the filling in the centre of the dough circle.
  6.  Bring together the edges in the centre to seal the filling inside the dough.
  7. Bring the other 2 edges together to make a money bag or round shape of the dough.
  8. Flatten the stuffed money bag shaped dough with your palms and put some whole wheat flour over it.
  9. Roll out the stuffed dough circle into 125 mm. ( 4.5 " to 5'') diameter circle using a little whole wheat flour for rolling. Size depends if you want a thicker paratha then take 4.5" and flatter paratha then roll to 5".
  10. Heat a non-stick tava (griddle) on a high flame and when hot, lower the flame. The best way to check if the tava is ready is to drizzle a few drops of water on the tawa. If it sizzles, you are ready to make your roti. You can grease the tava with a little oil if you want.
  11. Place the paratha gently over it.
  12. Cook the paratha for a bit and then flip over.
  13. Grease the paratha with 1/2 tsp of oil.
  14. Flip over and cook again with a spatula by pressing down a bit and until brown spots appear.
  15. Your dal paratha | green moong dal paratha |  whole wheat flour moong dal paratha |  Indian lentil stuffed paratha | healthy dal ka paratha for breakfast |  is cooked on the tava.
  16. Serve dal paratha recipe | green moong dal paratha |  whole wheat flour moong dal paratha |  Indian lentil stuffed paratha | healthy dal ka paratha for breakfast |  hot with a bowl of curds.

Health Benefits of green moong dal paratha

  1. Dal Paratha – a protein rich one dish meal. 
  2. With 5.3 g of protein per paratha, this is a meal in itself not only for adults but also for kids. 
  3. Each paratha makes up for 12% of our daily needs of fibre. 
  4. This fibre helps to manage blood cholesterol and blood sugar levels, thus making these parathas heart-friendly and diabetic-friendly. 
  5. B vitamins, folic acid, magnesium, phosphorus and zinc are a few other key nutrients these parathas are rich in. 
Accompaniments

Aam Chana Achar, Rajasthani Pickle 
Arbi ka Saag 
Ker Sangri 
Lauki Aur Pudine ka Raita 

Nutrient values (Abbrv) per paratha
Energy131 cal
Protein5.3 g
Carbohydrates19.9 g
Fiber3.1 g
Fat3.6 g
Cholesterol0 mg
Sodium6.9 mg

RECIPE SOURCE : Rajasthani CookbookBuy this cookbook

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Reviews

Dal Ke Parathe
5
 on 26 Jun 19 03:31 PM


I loved this recipe a lot! Fennel seeds play a vital role and induce a nice flavour. This is unique as I had never tried dal parathas before using green moong dal. Thank you!
दाल के पराठे
5
 on 14 Jan 17 10:39 AM


Lajawab dal ke parathe bane the. Dahi aur aachaar ke saath sabhi ne pasand kiye isse naste mein.
Dal Ke Parathe
4
 on 06 Feb 15 02:09 PM


These parathas tastes best when had with a bowl of curds. Moong dal and fennel seeds lends its taste completely to the parathas. It is necessary to have this parathas immediately or you may feel dry if had later..
Dal ke Parathe
5
 on 10 Jun 13 03:41 PM


Nice moong dal paratha to be had with some low fat curds.