Moong Dal Paratha Recipe: A Nutritious and Flavorful Indian Flatbread

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Written By Haryana’s Restaurant

Authentic Indian Food – Classic Indian Cuisine in Terrace BC

Craving a delicious and nutritious meal that’s easy to whip up? Moong dal paratha might just be your new go-to dish. This traditional Indian flatbread, stuffed with spiced moong dal (split yellow lentils), offers a delightful blend of flavors and textures that will leave you wanting more.

Originating from the heart of North India, moong dal paratha is not only packed with protein but also incredibly satisfying. Whether you’re looking for a hearty breakfast or a fulfilling dinner option, this paratha fits the bill perfectly. Plus, it’s an excellent way to incorporate lentils into your diet without much fuss.

Ingredients

To make delicious Moong Dal Paratha, you will need a variety of ingredients that bring out the rich flavors and textures of this traditional dish.

Moong Dal

  • 1 cup moong dal (split yellow lentils)
  • 2 cups water for boiling

Wheat Flour

  • 2 cups whole wheat flour
  • Water as needed for dough

Spices and Seasonings

  • 1 teaspoon cumin seeds
  • 1 teaspoon coriander powder
  • 1/2 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder
  • Salt to taste
  • 1 tablespoon finely chopped cilantro (optional)

Equipment Needed

To prepare your delicious moong dal paratha, gather the following kitchen equipment. Having everything ready will streamline the cooking process and ensure you can focus on crafting the perfect dish.

  • Mixing Bowls: Use one large bowl for mixing the dough and another medium-sized bowl for preparing the moong dal filling.
  • Rolling Pin (Belan): Essential for rolling out the parathas to an even thickness.
  • Flat Griddle (Tawa): A non-stick or cast iron griddle works best for cooking the parathas evenly.
  • Spatula: For flipping and pressing the parathas while they cook.
  • Colander: To drain soaked moong dal thoroughly before cooking it.
  • Large Spoon or Ladle: Useful for stirring and mixing ingredients in both dough and filling preparations.
  • Measuring Cups and Spoons: Ensure accurate measurements of all ingredients used in your recipe.

Having these tools at hand will make your cooking experience smooth, efficient, and enjoyable.

Preparation

Get ready to make mouth-watering Moong dal parathas by following these simple steps. We will start with rinsing and soaking the moong dal, then move on to preparing the dough.

Rinse and Soak the Moong Dal

  1. Measure 1 cup of moong dal.
  2. Place the moong dal in a colander.
  3. Rinse thoroughly under running water until the water runs clear.
  4. Transfer the cleaned moong dal into a mixing bowl.
  5. Add 2 cups of water to soak the moong dal.
  6. Let it soak for at least 30 minutes, allowing it to soften.

Soaking Moong Dal and Kneading Dough

  1. While the moong dal soaks, measure 2 cups of whole wheat flour into another mixing bowl.
  2. Add ½ teaspoon of salt to the flour and mix well.
  3. Gradually add about ¾ cup of water while kneading until you get a soft, pliable dough.
  4. Cover the dough with a damp cloth and set aside for at least 15 minutes.

Cooking Process

In this section, you will learn the step-by-step process of cooking moong dal and assembling delicious Moong Dal Parathas. Follow these detailed instructions to achieve perfect results.

Cook Moong Dal

  1. Rinse and Soak: Rinse 1 cup of moong dal under running water until the water runs clear. Soak it in enough water for at least 30 minutes.
  2. Boil: Drain the soaked moong dal and transfer it to a pot. Add 2 cups of fresh water and bring it to a boil over medium heat.
  3. Simmer: Reduce the heat to low, cover, and simmer for about 10-15 minutes or until the moong dal is soft but not mushy.
  4. Drain: Once cooked, drain any excess water from the moong dal using a strainer.

Make The Paratha Dough

  1. Mix Dry Ingredients: In a large mixing bowl, combine 2 cups of whole wheat flour with 1 teaspoon of salt.
  2. Add Water Gradually: Slowly add approximately ¾ cup of water while mixing with your hand or a spoon until you get a soft dough.
  3. Knead Dough: Knead the dough on a lightly floured surface for about 5 minutes or until it’s smooth and elastic.
  4. Rest Dough: Cover the dough with a damp cloth and let it rest for at least 15 minutes.

Making Moong Dal Paratha Filling and Shaping

  1. Prepare Filling Mixture:
  • In a bowl, mix cooked moong dal with spices—½ teaspoon cumin seeds, ½ teaspoon coriander powder, ¼ teaspoon turmeric powder, and ¼ teaspoon red chili powder.
  • Optionally add chopped cilantro if desired.
  1. Divide Dough And Filling:
  • Divide both dough and filling into equal portions (about lemon-sized balls). You should have around eight portions each.
  1. Roll Out Dough Balls:
  • Take one portion of dough; roll it into a small circle (about four inches in diameter) using a rolling pin on a lightly floured surface.
  1. Fill And Seal Paratha:
  • Place one portion of filling in the center of this rolled-out dough circle.
  • Gather edges together over filling center like making dumplings; pinch edges to seal completely.
  1. Flatten Filled Ball Gently With Hands First Before Rolling Again To Avoid Breaking It Open
  2. Roll Stuffed Ball Into A Circle Approximately Six Inches Diameter Using Light Pressure Ensuring Even Thickness Throughout Without Allowing Stuffing To Spill Out From Edges

Serving Suggestions

Once your moong dal parathas are perfectly cooked, serve them hot with a side of fresh yogurt or raita. The coolness of the yogurt complements the warm, spiced paratha beautifully.

Accompaniments

  1. Yogurt: Serve with plain yogurt for a simple and refreshing balance.
  2. Raita: Enhance flavor by serving with cucumber or boondi raita.
  3. Pickles: Pair with Indian pickles (achar) for an extra zing.
  4. Chutney: Mint-coriander chutney or tamarind chutney adds a delightful tangy note.

Beverages

Alongside your meal, consider offering traditional Indian beverages:

  1. Masala Chai: A spiced tea that pairs wonderfully with savory dishes.
  2. Lassi: A chilled, creamy yogurt drink – sweetened or salty based on preference.

Garnish

Add some final touches to elevate presentation and taste:

  1. Sprinkle freshly chopped cilantro over the parathas before serving.
  2. Add a dollop of butter on top for added richness.

Conclusion

Moong dal paratha is a delicious and nutritious addition to your culinary repertoire. Its rich flavors and high protein content make it an excellent choice for any meal of the day. Preparing this traditional dish at home allows you to control the ingredients ensuring a healthier option compared to store-bought alternatives.

Pairing moong dal paratha with yogurt or chutney elevates its taste while traditional beverages like Masala Chai or Lassi enhance the dining experience. Whether you’re introducing it to family dinners or impressing guests, this flatbread promises satisfaction. Enjoy experimenting with different spices and accompaniments to make this recipe truly yours!

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