Dal Paratha Recipe | Yellow Moong Dal Paratha
Tarla Dalal
• Updated : Dec 30, 2025
Table of Content
This dal paratha recipe is made using whole wheat flour and a stuffing of yellow moong dal cooked with simple Indian spices. Comforting, wholesome, and homely, this paratha is perfect for any day when you crave nourishing comfort food.
The dal mixture is sautéed until aromatic and allowed to cool completely before stuffing, ensuring easy rolling without leakage. When cooked right, these parathas turn soft, flavourful, and satisfying.
Yellow moong dal is rich in fibre, zinc (1.4 mg), protein (12.2 mg) and iron (1.95 mg) supporting heart health and sustained energy, while whole wheat flour keeps the recipe diabetic-friendly due to its low GI nature.
Serve hot with Raitas / Kachumber and Aachar.
Tags
Soaking Time
15 minutes
Preparation Time
10 Mins
Cooking Time
30 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
40 Mins
Makes
8 servings
Ingredients
For The Dough
- 1 1/4 cups whole wheat flour (gehun ka atta)
- 1 tsp oil
- salt to taste
For The Filling
- 1/2 cup yellow moong dal (split yellow gram)
- 2 tsp oil
- 1/2 tsp cumin seeds (jeera)
- 1/4 tsp asafoetida (hing)
- 1/4 tsp turmeric powder (haldi)
- 1/2 tsp chilli powder
- 1/2 tsp coriander-cumin seeds (dhania-jeera) powder
- salt to taste
Other Ingredients For Dal Paratha
- whole wheat flour (gehun ka atta) for rolling
- 4 tsp ghee for cooking
For Serving
- fresh curd (dahi)
Method
For the dough
- Combine all the ingredients in a deep bowl, mix well and knead into a soft dough using enough water. Keep aside.
For the filling
- Clean, wash and soak the yellow moong dal in enough water in a deep bowl for 15 minutes. Drain well.
- Combine the drained yellow moong dal and 1 cup of water in a broad non-stick pan and mix well. Cover with a lid and cook on a medium flame for 6 to 8 minutes or till the water has evaporated, while stirring occasionally. Keep aside.
- Heat the oil in a broad non-stick pan and add the cumin seeds.
- When the seeds crackle, add the asafoetida, cooked dal, turmeric powder, chilli powder, coriander-cumin seeds powder and salt and ½ cup of water, mix well cover with a lid and cook on a medium flame for 3 to 4 minutes, while stirring occasionally.
- Allow the mixture to cool completely and divide it into 8 equal portions. Keep aside.
How to proceed to make dal paratha
- Divide the dough into 8 equal portions.
- Roll a portion of the dough into a 100 mm. (4”) diameter circle using a little whole wheat flour for rolling.
- Place a portion of the stuffing in the centre of the circle.
- Bring together all the sides in the centre and seal tightly.
- Roll again into a 125 mm. (5”) diameter circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook the paratha, using ½ tsp ghee, till golden brown spots appear on both the sides.
- Repeat steps 2 to 6 to make 7 more parathas.
- Serve the dal paratha immediately.
Dal Paratha, Yellow Moong Dal Paratha recipe with step by step photos
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Take wheat flour in a deep bowl. You can also make this dal paratha recipe | yellow moong dal paratha | healthy dal paratha | using multigrain flour.
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Add salt to taste.
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Add oil. The oil will add to the softness of the dough.
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Add water as required to make a soft dough. If the dough is hard Dal Paratha will be difficult to roll and the parathas wont be soft.
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Take wheat flour in a deep bowl. You can also make this dal paratha recipe | yellow moong dal paratha | healthy dal paratha | using multigrain flour.
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To make the filling for dal paratha recipe | yellow moong dal paratha | healthy dal paratha | wash yellow moong dal and soak for 15 minutes.
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Drain yellow moong dal.
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Combine the yellow moong dal with 1 cup of water in a broad non stick pan.
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Cover with lid and cook for 6-8 minutes or until the water has evaporated. Do not add excess water of the dal will become mushy. Keep aside.
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Heat oil in abroad non stick pan.
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Add cumin seeds. Let them crackle.
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Add asofoetida.
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Add cooked yellow moong dal.
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Add turmeric.
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Add chilli powder. If you feel the spice is less you can increase the quantity of chilli powder as per requirement.
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Add coriander-cumin seeds powder.
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Add salt to taste
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Add approx. ½ cup of water and mix well. Cover and cook on medium flame for 3-4 minutes. Make sure the mixture is dry enough to stuff into the Dal Paratha or it will become sticky while rolling.
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Allow the mixture to cool, divide into 8 equal portions.
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To roll dal paratha | yellow moong dal paratha | healthy dal paratha | divide the dough into 8 equal portions.
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Roll out the dough into 4" circle, use wheat flour to roll.
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Place a portion of the stuffing in the centre.
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Bring the sides together and seal tightly. Sealing tightly is very important or the mixture will come out.
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Roll the Dal Paratha again into 5" diameter using little wheat flour to roll.Be gentle while rolling, do not press to hard or the mixture might come out. Do not roll it too thin.
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Heat a non stick tava/griddle and place the Dal Paratha gently.
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Allow to cook on side, add 1/2 tsp ghee and flip the Dal Paratha. Cook until brown spots appear on both sides. Do not use excess oil or the Dal paratha will become too greasy.
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Repeat steps to make more 7 dal parathas | yellow moong dal paratha | healthy dal paratha |
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Serve the dal paratha | yellow moong dal paratha | healthy dal paratha | hot with Boondi Raita or Pudina raita.
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1. What is Dal Paratha made of?
Dal Paratha is a whole wheat flatbread stuffed with a spiced yellow moong dal (split yellow gram) filling. The dal is cooked with spices and then sealed inside wheat dough before being rolled and cooked on a tava (griddle).
2. How long does this recipe take?
Total time is about 40 minutes — includes soaking, cooking the dal, and making the dough and parathas.
3. Can I make the dal filling ahead of time?
Yes! Cook the dal mixture first and let it cool completely — this makes it easier to stuff and roll the parathas without the filling leaking.
4. How do I prevent the filling from leaking while rolling?
Seal the stuffed dough very tightly before rolling again. Also make sure the cooked dal filling is dry (not too moist) before stuffing.
5. What should I serve with Dal Paratha?
Serve hot off the tava with curd, raita, kachumber salad, or achar (pickle) for a complete meal.
6. Is this recipe healthy?
Yes — yellow moong dal adds protein and fiber, and whole wheat flour provides complex carbohydrates. The recipe is considered nutritious and heart-friendly.
7. How many calories are in one Dal Paratha?
One serving of this dal paratha contains about 141 calories.
8. Can I use other dals instead of yellow moong dal?
Yes — home cooks often substitute with dals like masoor dal and still enjoy tasty results, though cooking times and texture may vary.
9. Do I need to soak the dal? Why?
Soaking the yellow moong dal for about 15 minutes helps it cook faster and evenly before mixing into spices for the stuffing.
10. Can I add vegetables or other flavors?
While this recipe is classic, variations such as adding spring onions or other mild veggies can be made — see related moong dal paratha ideas for inspiration.
Getting the Filling Right
1. Cook the dal just right
Soak and cook the moong dal until tender, but don’t overcook into mush — you want it soft yet still holding shape so stuffing isn’t too wet. After cooking, drain any excess liquid and let it cool completely before stuffing.
2. Spice for balanced flavor
Saute the cooked dal with spices (like turmeric, chilli powder, cumin or coriander-cumin powder) in a little oil before stuffing. This mellows the raw lentil taste and makes the flavor deeper.
3. Keep the mixture dry
If the filling is too moist, it’ll make the dough sticky and hard to roll. Let the cooked and seasoned dal cool and dry out a bit before filling.
Dough & Stuffing Tips
4. Soft, rested dough rolls easily
Knead your whole wheat dough until pliable and slightly soft. Rest it for about 10–20 minutes — this relaxes the gluten and makes rolling easier.
5. Seal the stuffing well
After placing the dal mix in the dough circle, bring the edges together and pinch firmly so it’s fully enclosed. A good seal prevents splitting while rolling.
6. Gentle rolling
Roll slowly and gently with light pressure. Pressing too hard will cause the filling to break through. The paratha should be medium-thick — not too thin or thick — for even cooking without tearing.
Cooking for Best Texture
7. Preheat your tawa/griddle
Ensure the pan is evenly hot before you place the paratha — this helps it cook evenly and brown nicely.
8. Moderate heat works best
Cook on medium heat so the inside cooks through and the outside gets golden brown spots.
9. Use fat wisely
Brush or drizzle a small amount of ghee or oil while cooking for flavor — but avoid too much to keep it from becoming greasy.
Serving & Pairing
10. Serve hot
Dal parathas taste best straight off the griddle — serve them hot with plain yogurt, raita, pickle, or salad.
Optional Enhancements
11. Add fresh elements to stuffing
You can mix finely chopped coriander, green chillies or grated ginger into the dal mixture for extra flavor and freshness.
12. Try dough mixing techniques
If stuffing seems tricky, some cooks mix cooked, seasoned dal directly into a portion of dough (like a flavored dough base) to simplify rolling.
Nutrient values (Abbrv)per plate
| Energy | 141 Calories |
| Protein | 4.8 g |
| Carbohydrates | 20.4 g |
| Fiber | 3.3 g |
| Fat | 4.9 g |
| Cholesterol | 0 mg |
| Sodium | 7 mg |
Click here to view Calories for Dal Paratha, Yellow Moong Dal Paratha
The Nutrient info is complete
Archana M
Dec. 23, 2015, 4:04 p.m.
Dal paratha.. delicious dal stuffing.. the masala gives nice flavour to the paratha. The dal is perfectly cooked, i made this for a sunday lunch.. and everybody enjoyed in my house.. served this with masala dahi..
Nilima
June 1, 2015, 2:33 p.m.
I tried this but instead of Moong Dal I used Masoor dal. Turned out very tasty. Thanks for such nice idea
Dugu
April 16, 2015, 12:04 p.m.
Hello Tarla aunty, I am Dugu, I study in class four, my mother tried this recipe,I loved it so much...
