Green Moong Dal Paratha Recipe (Stuffed Lentil Flat Bread)
The Green Moong Dal Paratha recipe a healthy and delicious flat bread that is made from cooked green moong dal and spiced with green chillies and flavoured coriander leaves.The Moong Dal Paratha is a perfect way to add the proteins to your diet. Serve it along with Lauki Raita and make it a complete meal.
Did you know: Most pulses have a low glycemic index. Have a bowl of channa dal, moong dal, rajma or kabuli channa with vegetables as a meal by itself. It helps keep blood sugar in control. Eat frequent meals every three to four hours to prevent fluctuations in blood sugar.
If you like this recipe, try our other favorite paratha recipes like
Ingredients for the filling of the Moong Dal Paratha
- 1 cup Green Moong Dal (Split)
- 2 inch Ginger , grated
- 2 Green Chillies , finely chopped
- 1 Onion , finely chopped
- 1/2 teaspoon Turmeric powder (Haldi)
- 1 teaspoon Cumin powder (Jeera)
- 2 tablespoons Coriander (Dhania) Leaves , finely chopped Ingredients for the dough
- 2 cups Whole Wheat Flour
- 1 teaspoon Salt
- Ghee , or oil for cooking
How to make Green Moong Dal Paratha Recipe (Stuffed Lentil Flat Bread)
Soak the moong dal in 1-1/2 cups for 30 minutes and cook using the pressure cooker method or a sauce pan method until soft. Drain any excess water after it is cooked. You can use this water to make a soup.
In a large bowl; coarsely mash the green moong dal and add in the remaining ingredients. Stir well to combine and divide the filling into 10 to 12 portions.
In another bowl; combine the ingredients for the dough. Add a little water at a time and knead to make a soft and smooth dough. Cover the dough and allow it to rest for about 10 minutes. Divide the dough into 10 to 12 portions.
This process of dividing and keeping the portions of dough and filling ready, helps you gauge the number of parathas you can make and if you need more or less of the filling.
Take a dough portion dust it in flour and flatten it on the rolling board by pressing it down. Roll the dough out into approximately 3 inch diameter circles dusting with flour in between to prevent the dough from sticking to the surface. Place this rolled dough to the side.
Take another dough portion, dust it with flour again and roll into approximately 3 inch diameter circle.
Now place the a portion of the filling onto the circle and spread it evenly around.
Next, take the other rolled portion of the dough and place it over the filling.
Press and fold the edges so that the filling does not come out while cooking the paratha. Once sealed press down the paratha with your palms to release any air pockets. And give it a gentle roll with the pin to even it out. Proceed the same way with the remaining dough and filling portions.
Now we will get into the final steps of cooking the moong dal paratha, preheat a skillet on medium heat and place the filled dough.
Allow it to cook on medium heat for about 30 to 45 seconds and flip over. Add this stage add a teaspoon of ghee or oil and spread it around.
Flip again, so the oiled side can cook on the skillet. Spread a little more ghee and keep pressing the parathas while on the skillet to cook the paratha evenly from inside out. At this stage, you can skip smearing paratha with oil for cooking, instead cook it directly over the flame like Chapati until the paratha is fully cooked from both the sides.
Do the flipping over process a couple of times until both sides get cooked, browned and crisp evenly. Make sure you cook on medium heat as it allows the parathas to get a crisp on the outside and yet soft texture.
Once the paratha is cooked transfer to a plate. Continue to the remaining dough portions the same way.
Serve the Moong Dal Parathas along with Lauki Raita. Have it for dinner or a sunday brunch and enjoy the goodness of the lentils with your family.
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