Moong Dal Paratha
by Tarla Dalal
green moong dal paratha | moong dal paratha | split moong dal paratha | with amazing 23 images.
green moong dal paratha is a protein rich paratha from the Rajasthani cuisine. It is super flavorful and satiating. All the ingredients used in moong dal paratha preparation are basic and can be easily found in every Indian household pantry. If you have soaked green moong dal handy this moong dal paratha can be made in a jiffty.
Healthful moong dal takes the form of a tasteful moong dal paratha here! Cooked moong dal, along with potato for binding, onions for crunch and a range of spices for added flavour, makes a great green moong dal paratha that is soft and crunchy in texture.
You will enjoy the unique combination of spices in this protein and iron rich green moong dal paratha , especially the thoughtful addition of crushed coriander seeds and amchur.
To make green moong dal paratha all we have done is combined green moong dal, whole wheat flour, mashed potatoes, onions, coarsely crushed coriander seeds, coriander leaves, garam masala, powdered sugar, chilli powder, dried mango powder into a soft dough. Rolled into circles and cooked on tava until golden brown.
I use moong dal paratha as a tiffin treat, it is also a great way to add protein and iron rich food to my children’s diet. Also, green moong dal aids weight loss. What makes this paratha quick and easy is that all the ingredients are combined together and rolled.
If you enjoyed this sumptuous split moong dal paratha then check our Punjabi paratha recipe collection to learn other authentic paratha recipes like Aloo Paratha, Mooli Paratha, Gobi Paratha.
Learn to make green moong dal paratha | moong dal paratha | split moong dal paratha | with detailed step by step photos and video below.
Moong Dal Paratha recipe - How to make Moong Dal Paratha
Soaking time: 3 hours Preparation Time: Cooking Time: Total Time:
Makes 12 parathas
For The Moong Dal Paratha
1/2 cup green moong dal (split green gram) with skin , soaked for 3 hours
1 1/2 cups whole wheat flour (gehun ka atta)
1/2 cup boiled , peeled and mashed potatoes
1/2 cup finely chopped onions
2 tsp coarsely powdered coriander (dhania) seeds
1/4 cup finely chopped coriander (dhania)
1/2 tsp garam masala
1 tsp powdered sugar
1 tsp chilli powder
1/2 tsp dried mango powder (amchur)
salt to taste
whole wheat flour (gehun ka atta) for rolling
6 tsp oil for cooking
To make moong dal paratha
- To make moong dal paratha
- To make {span class="bold1"}moong dal paratha{/span}, heat water in a deep non-stick pan, add the green moong dal to it and boil it for 5-6 minutes. Drain and keep aside to cool completely.
- Combine all the ingredients in a deep bowl and knead into a soft dough using enough water.
- Divide the dough into 12 equal portions and roll each portion into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook each paratha, using ½ tsp of oil, till they turn golden brown in colour from both the sides.
- Allow the {span class="bold1"}moong dal parathas{/span} to cool completely, wrap in an aluminium foil and pack in a tiffin box.
Moong Dal Paratha Video
Method for the Moong Dal Parathas
-
To make green moong dal paratha | moong dal paratha | split moong dal paratha | heat water in a deep non-stick pan and add the green moong dal to it.
-
Boil the moong dal for 5-6 minutes. This is called parboiling the dal. This way the dal is cooked but still holds its shape and is not very soft.
-
Drain the dal and keep aside to cool completely before adding it to the whole wheat flour. We have used green moong dal which is rich in protein and also aids weight loss but you can use yellow moong dal as well.
-
In a deep bowl, place the whole wheat flour.
-
Add the parboiled moong dal to this. This not only gives a unique taste but also gives a crunchy texture to the paratha.
-
Now add the mashed potatoes. This will help in binding the ingredients together.
-
To this, add the finely chopped onions. Make sure the onions are very finely chopped or else it will be very hard to roll the paratha.
-
Now add the coriander leaves.
-
We will now add the spices to this. First add the garam masala. This is a blend of many spices that will give a very earthy taste to the parathas.
-
Now put the powdered sugar in the bowl.
-
Then add the chilli powder for spice.
-
Also add the dried mango powder. This will give a nice zing to the paratha to counter the sugar.
-
Finally add the oil and salt. Oil helps in making the paratha soft.
-
Mix all the ingredients together by hand and slowly start forming a dough.
-
Knead this mixture into a soft dough using approximately 1/4 cup water.
-
Divide the dough into 12 equal portions and shape them into balls.
-
Dip one portion of the dough in flour, shake off the excess flour and flatten it lightly on the rolling board.
-
Roll it into a 150 mm. (6”) diameter circle using a little whole wheat flour for rolling.
-
Heat a non-stick tava (griddle) and place a green moong dal paratha | moong dal paratha | split moong dal paratha | on it.
-
Once half cooked, flip it over and grease with 1/4 tsp oil.
-
Using another ¼ tsp of oil, cook the parathas till they turn golden brown in colour from both the sides. Lightly press the sides so that they do not remain uncooked. Keep aside.
-
Repeat steps 17 to 21 to cook 11 more green moong dal parathas | moong dal paratha | split moong dal paratha |
-
Allow the green moong dal paratha | moong dal paratha | split moong dal paratha | to cool completely and pack in a tiffin or serve immediately with Green chutney.
| Energy | 117 cal |
| Protein | 4.3 g |
| Carbohydrates | 18.9 g |
| Fiber | 2.7 g |
| Fat | 2.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 62.9 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 1.9 mg |
| Folic Acid | 19.7 mcg |
| Calcium | 18.4 mg |
| Iron | 1.2 mg |
| Magnesium | 34.6 mg |
| Phosphorus | 98.8 mg |
| Sodium | 6.6 mg |
| Potassium | 172.4 mg |
| Zinc | 0.7 mg |
Wonderful and delicious...very useful...thank you.... niranjan Coimbatore
I am planning to make this today. I have a doubt. The soaked dal is not being cooked or ground... will this turn out well?
I need to ask u moong Dal be half cooked or not
I doubt that because of the use of mashed potatoes in this ,it will not remain good in long journey s
Moong Dal Paratha is a simply delicious mouth watering paratha. Moong Dal is full of proteins and vitamins. This parathas is extremely easy and light to digest as well.
Paratha made from Moong Dal and whole wheat flour and spiced with dhania, green chillies and onion. Tastes great and goes with curd.Healthy!