Lentils are great for proteins. However, you do not need to make a soup or dal each time you want to enjoy it. There are many other dishes you can make like halwa, dhokla,vada and paratha. Dal ka parantha or the Indian lentil flatbread is one such recipe. It is one of the tastiest breakfasts made from left over dal recipes. There are many delicious recipes that northern india is famous for. Most of you might have heard about aloo paratha, gobi paratha, mooli paratha but dal ka paratha is also just as amazing. This recipe with made with yellow moong dal .
Yellow moong Dal stuffed paratha is a unique breakfast. Healthy parathas are protein-rich stuffed flatbread which is best served with mint chutney & vegetable or mango pickle.. If not vegan, serve it with a dollop of butter & bowl of fresh curd. Also, a good way of using left over dal from earlier dinner. You can make it for dinner or brunch or just have it for breakfast with ketchup. Serve it with some tangy nimbu ka meetha achar and it tastes heavenly in a tiffin.
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Ingredients
for stuffing:
- moong dal ,soaked for few hours in water
- amchur/ dry mango powder
- turmeric powder
- red chilli powder
- coriander powder
- green chilies-ginger (you can also use ginger garlic paste instead of just ginger )
- salt as per taste
- small bunch of cilantro leaves (coriander leaves ), finely chopped
- garam masala powder optional
for paratha dough:
- wholemeal flour / Whole wheat flour
- salt as per taste
- water to knead a soft dough
- oil to cook the breadbread
refer to details in recipe card.
Steps for stuffing for dal ka paratha
We need cooked yellow moong daal for this recipe, Hence boil the mung dal for 15-20 minutes or until soft, do not overcook it.
Add the cooked dal with spices. Cook for few minutes & turn off the heat. Drain the excess water and allow to cool down.
Heat oil,add ginger & chillies,saute for few minutes.
Step by pictures for the stuffed dal paratha
Knead a soft dough, roll a portion of dough into a small round flatbread.
Add 2 tablespoon of moong dal filling and gently close from all ends.
Roll it slowly into a stuffed flatbread, using a rolling pin.
Cook on a hot griddle using 1 teaspoon oil on both sides on medium flame until you see golden brown spots .
Serve these parathas hot with mint chutney if vegan or with some yogurt raita.
Substitution
- You can make it from any dal you might have cooked for dinner. Just heat it until water evaporates and stuff it and make a leftover dal paratha.
- You can use red lentil / masoor dal to make masoor dal stuffed paratha.
- You can also use chana dal to make chana dal paratha recipe. For chana dal, you will need to mash the stuffing so that it is nicely rolled into the paratha. Other recipes you can make are whole moong paratha, sattu paratha.
Variation
- The stuffing of lentils makes it full of nutrients. This is an alternative to eating fried kachori in the breakfast. The stuffing of both mung dal kachori and paratha are the same. However, this flatbread uses less oil.
- Both the kachori and parantha are traditionally served as breakfast in large parts of north India. Especially on Sunday, this is a lazy brunch menu. You eat it hot and and then relax to have a late lunch.
- You may add basic spices like fennel seeds, carom seeds (ajwain) to the stuffing as they help in digestion. Green chilies can be avoided if you are serving to little ones. Add amchur powder or lemon juice to add some sourness to the stuffing. This is a good source of vitamin C and will help in iron absorption of lentils.
Storage
- You can prepare the stuffing in advance and store it in a box for a few days in the fridge.
- For the paratha dough, I recommend to knead fresh dough or use a soft dough that is not too old (smooth dough kneaded a day back is fine, but as it gets more old, its difficult to roll into parathas )
- For cooked parathas, you can store them for your travels for day or 2 (the second day depends on the weather conditions) , else you can also store them in an airtight container or aluminum foil(once they cool down) into the fridge. Heat them again on the tava/griddle before serving.
Top tip:
Most parathas are served with white butter / ghee and served with yogurt. However, for better iron absorption, its better to avoid serving lentils with dairy products.
FAQ
Yes, if you keep the oil to minimum. This protein rich paratha is much better option than trying out any processed snack or any meal with plain flour
Urad dal has a high protein content when compared with other lentils .
In comparison to other processed meals/snacks , I believe its a healthy meal if cooked with little less oil and ghee
The stuffing should not be dry and the dough should be freshly kneaded .
Related links
Moong dal paratha recipe
Ingredients
stuffing
- 1 cup moong dal soaked for few hours in water
- 1 teaspoon amchur dry mango powder
- 1 teaspoon turmeric powder
- 1 teaspoon red chilli powder
- 1 teaspoon coriander powder
- 1 teaspoon green chillies
- 1 teaspoon ginger
- 1 teaspoon salt
- 1 small bunch of coriander chopped
- 1 teaspoon garam masala powder optional
for flatbread dough
- wholemeal flour
- salt as per taste
- water to knead a soft dough
- oil to cook the breadbread
- Makes 9-10 paratha
Instructions
- Boil the mung dal for 15-20 minutes or until soft,do not overcook it.
- Drain the excess water and allow to cool down.
- Heat oil,add ginger & chillies,saute for few minutes.
- Add the cooked dal with spices,cook for few minutes,turn off the heat.
- Knead a soft dough,roll a portion of dough into a small round flatbread
- Add 2 tablespoon of stuffing and gently close from all ends.
- Roll it slowly into a stuffed flatbread
- Cook on an iron pan using 1 teaspoon oil on both sides
- Serve hot with mint chutney if vegan or with some yogurt raita.
Nutrition
Food safety
- Cook to a minimum temperature of 165 °F (74 °C).
- Do not use the same utensils on cooked food, that previously touched raw meat.
- Wash hands after touching raw meat.
- Don't leave food sitting out at room temperature for extended periods.
- Never leave cooking food unattended.
- Use oils with high smoking point to avoid harmful compounds.
Conclusion: This delicious paratha is a complete meal in itself. It is perfect for lunch box or for a lazy sunday brunch.
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