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Dal and Soya Paratha

 

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dal and soya paratha recipe | soya dal paratha | healthy dal soy vegetable paratha | with 40 amazing images.

dal and soya paratha is a paratha made with soya flour, dal and vegetables. Learn to make soya dal paratha.

Now, here is a delectable and even slightly elaborate dal and soya paratha that you can cook in a jiffy nonetheless! Because you can make the stuffing well in advance and store in the deep freezer to use as and when required.

Powdered soya chunks blend well with any ingredient and add bulk too, especially in the dal and soya paratha stuffing. It soaks up all the moisture and so the mixture could turn dry sometimes… but all you need to do is add a little water to set it right!

Mashed potatoes act as a binding agent for the soya dal paratha stuffing; but as an alternative you could also use grated tofu.

Cabbage and yellow moong dal are a combination made in heaven-another factor that makes this dal and soya paratha recipe desirable!

However do not overcook the moong dal; just boil them till done, in a vessel full of water. Each grain should be separate for the dal and soya paratha to be perfect; mashed or overcooked dal will spoil the feel and taste of the dish.

Enjoy dal and soya paratha recipe | soya dal paratha | healthy dal soy vegetable paratha | with step by step photos.

Dal and Soya Paratha recipe - How to make Dal and Soya Paratha

Tags

Rajasthani Roti / Puri / ParathaParathas for breakfast | Thepla for Breakfast |One Meal DinnerIndian Tiffin Box, Lunch box, DabbaStuffed Veg Parathashealthy Rotis / ParathasSoya Rotis, Soya Parathas

Preparation Time:    Cooking Time:    Total Time:    Makes 10 parathas

Ingredients


For The Dough
2 cups soy flour
6 tbsp whole wheat flour (gehun ka atta)
salt to taste
1 1/2 tbsp coconut oil or oil
whole wheat flour (gehun ka atta) for rolling

For The Stuffing
2 tsp soy oil or oil
1 tsp cumin seeds (jeera)
1/4 cup grated cabbage
1/4 cup soaked and boiled yellow moong dal (split yellow gram)
1/2 cup powdered soy chunks (nuggets)
1/4 cup boiled and mashed potatoes
1 1/2 tsp ginger-green chilli paste
1/2 tsp turmeric powder (haldi)
1/2 tsp sugar
2 tbsp finely chopped coriander (dhania)
salt to taste

Other Ingredients Dal and Soya Paratha
 whole wheat flour (gehun ka atta) for rolling
soya oil or oil for cooking

Method
For the dough
    For the dough
  1. To make soya roti, combine the soya flour, whole wheat flour, salt and 1 tbsp of oil in a bowl and knead into a soft dough using enough water.
  2. Keep aside for 15 minutes.
  3. Knead again using remaining 1/2 tbsp of oil till it is smooth and elastic.

For the stuffing
    For the stuffing
  1. Heat the soya oil in a kadhai and add the cumin seeds.
  2. When the seeds crackle, add the cabbage and sauté on a medium flame for 2 minutes while stirring continuously.
  3. Add the moong dal, soya chunks powder, potatoes and 2 tablespoons of water, ginger-green chilli paste, turmeric powder, sugar, coriander, salt and mix well.
  4. Sauté for 3 to 4 minutes, while stirring continuously. Remove from the flame and keep aside to cool.
  5. Divide the mixture into 10 equal portions and keep aside.

How to proceed
    How to proceed
  1. To make {span class="bold1"}dal and soya paratha{/span}, roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
  2. Place a portion of the filling mixture in the centre of the dough circle.
  3. Bring together the edges in the centre to seal the filling inside the dough.
  4. Roll out the stuffed dough circle into a paratha of 125 mm. (5'') diameter circle using a little whole wheat flour for rolling
  5. Heat a non-stick tava (griddle) and grease it with oil. Cook the paratha using a little oil till both sides turn golden brown in colour.
  6. Repeat with the remaining dough and stuffing to make 9 more parathas.
  7. Serve the {span class="bold1"}dal and soya paratha{/span} hot with soya curds or curds.

Dal and Soya Paratha recipe with step by step photos

like dal and soya paratha
  1. like dal and soya paratha recipe | soya dal paratha | dal soy vegetable paratha | then see some soya recipes we love.

what is dal and soya paratha made of ?
  1. what is dal and soya paratha made of ? See below image of list of ingredients for dal and soya paratha.

saoked and cooked yellow moong dal
  1. This is what yellow moong dal looks like. Yellow moong dal refers to moong beans that have been skinned and split, so that they're flat, yellow, and quick-cooking. They're relatively easy to digest.
  2. Put the yellow moong dal in water and wash it. You can see the dirt. This will require you to change the water 2 to 3 times till you get clean water.
  3. The moong dal is now clean.
  4. Cover and soak the dal in warm water for at least 30 minutes.
  5. This is what the soaked yellow moong dal looks like.
  6. Drain.
  7. Keep aside.
  8. In a broad non stick pan boil 2 cups of water.
  9. Add the  1/2 cup yellow moong dal (split yellow gram) , soaked for 30 minutes and drained. 1/2 cup gives 1 cup moong dal after soaking.
  10. Add salt to taste. We added 1/4th tsp salt.
  11. Mix well.
  12. Cover and cook on a slow flame for 7 to 8 minutes, while stirirng occasionally.
  13. Dal is cooked. When you press the dal it's a little crunchy and this is the perfect texture you need to make moong dal tikki.  The dal should not be mushy as it will make the tikki very soft.
  14. Remove from the flame and drain very well it using a strainer. Remove all the water as any excess water in the dal will make shaping the cookies difficult.
  15. Transfer the cooked moong dal on a plate and cool completely.

making dough of dal soya paratha
  1. In a bowl put 2 cups soya flour. 
  2. Add 6 tbsp  whole wheat flour (gehun ka atta). 
  3. Add salt to taste. We added 1/4th tsp salt. 
     
  4. Add 1 tbsp of coconut oil or oil. Use coconut oil for a healthier diet. 
     
  5. Gradually add enough water to make a soft dough. We added 1/2 cup water plus 4 tablespoons later.  
     
  6. Knead into a soft dough. 
     
  7. Cover and keep aside for 15 minutes.
  8. Knead again using remaining ½ tbsp of oil till it is smooth and elastic. 
     
  9. Divide dough into 8 equal balls.

stuffing for dal and soya paratha
  1. Heat 2 tsp soya oil or coocnut oil or oil in a kadhai.
  2. Add 1 tsp cumin seeds (jeera).
  3. Let the seeds crackle. 
  4. Add 1/4 cup grated cabbage.
  5. Sauté on a medium flame for 2 minutes while stirring continuously.
  6. Add 1/4 cup soaked and boiled yellow moong dal (split yellow gram).
  7. Add 1/2 cup powdered soya chunks.
  8. Add 1/4 cup boiled and mashed potatoes.
  9. Add 2 tablespoons of water.
  10. Add 1 1/2 tsp ginger-green chilli paste.
  11. Add 1/2 tsp turmeric powder (haldi).
  12. Add 1/2 tsp sugar.
  13. Add 2 tbsp finely chopped coriander (dhania).
  14. Add salt to taste. We added 1/2 tsp salt. 
  15. Mix well.
  16. Sauté for 3 to 4 minutes, while stirring continuously.
  17. Cool, then  divide the mixture into 10 equal portions and keep aside.

making dal and soya paratha
  1. To make dal and soya paratha recipe | soya dal paratha | dal soy vegetable paratha | roll out one portion of the dough into a 100 mm. (4") diameter circle using a little whole wheat flour for rolling.
  2. Place a portion of the filling mixture in the centre of the dough circle.
  3. Bring together the 2 sides of the paratha.
  4. Bring together the edges in the centre to seal the filling inside the dough.
  5. Flatten. Roll out the stuffed dough circle into a paratha of 125 mm. (5'') diameter circle using a little whole wheat flour for rolling
  6. Heat a non-stick tava (griddle) and grease with oil using a brush.
  7. Place the uncooked paratha on the tava.
  8. Cook on medium heat for 30 seconds.
  9. Grease the top of the paratha with oil using a brush.
  10. Flip over.
  11. Press down with a spatula while cooking the paratha to ensure uniform cooking.
  12. Flip over and cook the other side of the paratha the same way.
  13. Our dal and soya paratha | soya dal paratha | dal soy vegetable paratha | is ready.
  14. Serve dal and soya paratha | soya dal paratha | dal soy vegetable paratha | hot with curds.

pro tips for dal and soya paratha
  1. Press down with a spatula while cook the paratha to ensure uniform cooking.
  2. Dal and Soya Paratha is rich in Folic Acid, Magnesium, Phosphorus, Vitamin B, B2, Protein.
    1. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ) 29% of RDA.
    2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. % of RDA. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 22% of RDA.
    3. Phosphorus : Phosphorus works closely with calcium to build bones. 20% of RDA.
    4. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 20% of RDA.
    5. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 18% of RDA.
    6. Protein : Protein is required for the managing the wear and tear of all cells of the body. Have protein rich Indian foods like paneer, curd, Greek yoghurt, tofu, almonds, sprouts, chana, rajma, chick peas, quinoa, buckwheat ). 15% of RDA.

Nutrient values per paratha
Energy132 cal
Protein8.2 g
Carbohydrates12.4 g
Fiber3.4 g
Fat6.1 g
Cholesterol0 mg
Vitamin A90.4 mcg
Vitamin B10.2 mg
Vitamin B20.2 mg
Vitamin B31.1 mg
Vitamin C4 mg
Folic Acid58.9 mcg
Calcium46.2 mg
Iron1.8 mg
Magnesium78.5 mg
Phosphorus120.7 mg
Sodium4.8 mg
Potassium490.6 mg
Zinc0.9 mg
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