Yellow Moong Dal and Spring Onion Paratha
by Tarla Dalal
moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha | with 30 amazing images.
moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha is a meal in itself. Learn how to make Indian moong dal stuffed paratha.
To make the dough for moong dal and spring onion paratha, combine the whole wheat flour and salt in a deep bowl, mix well and knead into a soft dough using enough water. Keep aside. For the stuffing, boil enough water in a deep non-stick pan, add the soaked and drained yellow moong dal and salt, mix well and cook on a medium flame for 6 to 8 minutes, while stirring occasionally. Drain well. Transfer the mixture into a plate and mash it lightly using a potato masher. Add all the remaining ingredients and mix well. Divide the stuffing into 6 equal portions and keep aside.
Then to make Indian moong dal stuffed paratha, divide the dough into 6 equal portions. Roll a portion of the dough into a 75 mm (3") diameter circle using a little whole wheat flour for rolling. Place one portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly. Roll out again into 100 mm. (4") diameter circle, using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the paratha using ¼ tsp of oil till golden brown spots appear on both the sides. Repeat steps 2 to 6 to make 5 more parathas. Serve immediately.
Who can resist a scrumptious paratha? It is a versatile dish, which can be served as a satiating snack or as a wholesome meal! In this delicious Indian moong dal stuffed paratha, the spring onions provide an exciting crunch to a wholesome and tasty stuffing made of protein and fiber rich yellow moong dal. Moreover it is well paired with spring onions for the perfect contrast in flavour and texture.
This mouth-watering healthy moong dal paratha is also made with a dough of whole wheat flour, avoiding maida, which tends to raise blood sugar levels fast. So, diabetics, weight watchers and heart patients can enjoy this nutrition-dense and flavourful Indian bread without any guilt. However, be cautious of cooking the paratha with minimum oil to cut down on excess calories and fat. Serve it with low fat curds and mint and onion chutney.
Tips for moong dal and spring onion paratha. 1. Do not over cook the moong dal. It should be 90% cooked, but not mushy. 2. Instead of spring onion whites and greens, you can also use finely chopped onions and coriander.
Enjoy moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha | with step by step photos.
Yellow Moong Dal and Spring Onion Paratha recipe - How to make Yellow Moong Dal and Spring Onion Paratha
Preparation Time: Cooking Time: Total Time:
Makes 6 parathas
For The Dough
1 cup whole wheat flour (gehun ka atta)
salt to taste
For The Stuffing
1/4 cup yellow moong dal (split yellow gram) , soaked for 1 hour and drained
1/4 cup finely chopped spring onions
1 tsp chilli powder
1 tsp cumin seeds (jeera) powder
1/4 tsp asafoetida (hing)
salt to taste
Other Ingredients For Yellow Moong Dal and Spring Onion Paratha
whole wheat flour (gehun ka atta) for rolling
1 1/2 tsp oil for cooking
For the dough
- For the dough
- Combine the whole wheat flour and salt in a deep bowl, mix well and knead into a soft dough using enough water. Keep aside.
For the stuffing
- For the stuffing
- Boil enough water in a deep non-stick pan, add the soaked and drained yellow moong dal and salt, mix well and cook on a medium flame for 6 to 8 minutes, while stirring occasionally. Drain well.
- Transfer the mixture into a plate and mash it lightly using a potato masher.
- Add all the remaining ingredients and mix well.
- Divide the stuffing into 6 equal portions and keep aside.
How to proceed
- How to proceed
- To make {span class="bold1"}yellow moong dal and spring onion paratha{/span}, divide the dough into 6 equal portions.
- Roll a portion of the dough into a 75 mm (3") diameter circle using a little whole wheat flour for rolling.
- Place one portion of the stuffing in the centre of the circle.
- Bring together all the sides in the centre and seal tightly.
- Roll out again into 100 mm. (4") diameter circle, using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook the paratha using ¼ tsp of oil till golden brown spots appear on both the sides.
- Repeat steps 2 to 6 to make 5 more parathas.
- Serve the {span class="bold1"}yellow moong dal and spring onion paratha{/span} immediately.
if you like moong dal and spring onion paratha
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If you like moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha, then also try other paratha recipes like
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- raw papaya paratha recipe | papaya paratha | papaya stuffed paratha | papite ka paratha | with 25 amazing images.
- aloo methi paratha recipe | Punjabi aloo methi paratha | stuffed aloo methi paratha | aloo ka paratha | with amazing 30 images.
what is moong dal and spring onion paratha made of?
-
what is moong dal and spring onion paratha made of? Indian moong dal stuffed paratha is made of
For The Dough
1 cup whole wheat flour (gehun ka atta)
salt to taste
For The Stuffing
1/4 cup yellow moong dal (split yellow gram) , soaked for 1 hour and drained
1/4 cup finely chopped spring onions (whites and greens)
1 tsp chilli powder
1 tsp cumin seeds (jeera) powder
1/4 tsp asafoetida (hing)
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
1 1/2 tsp oil for cooking
for the dough
-
For the dough of moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha | add 1 cup whole wheat flour (gehun ka atta) in a deep bowl.
-
Add salt to taste.
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Mix well.
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Add enough water for kneading.
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Knead into a soft dough.
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The dough is ready. Keep aside.
for the stuffing
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For the stuffing of moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha, we need 1/4 cup yellow moong dal (split yellow gram).
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Wash the moong dal well and soak it in enough water for about 30 minutes.
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Drain the moong dal dal using a strainer and discard the water.
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Boil enough water in a deep non-stick pan.
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Add salt to taste.
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Add the soaked and drained yellow moong dal.
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Mix well and cook on a medium flame for 6 to 8 minutes, while stirring occasionally. Do not use a pressure cooker as you might end up overcooking the dal.
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Drain well.
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Transfer the cooked dal into a plate and mash it lightly using a potato masher.
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Add 1/4 cup finely chopped spring onions (whites and greens).
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Add 1 tsp chilli powder.
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Add 1 tsp cumin seeds (jeera) powder.
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Add 1/4 tsp asafoetida (hing).
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Add salt to taste.
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Mix well. Divide the stuffing into 6 equal portions and keep aside.
how to make moong dal and spring onion paratha
-
To make moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha, divide the dough into 6 equal portions.
-
Roll a portion of the dough into a 75 mm (3") diameter circle using a little whole wheat flour for rolling.
-
Place one portion of the stuffing in the centre of the circle.
-
Bring together all the sides in the centre and seal tightly.
-
Roll out again into 100 mm. (4") diameter circle, using a little whole wheat flour for rolling.
-
Heat a non-stick tava (griddle) and cook the paratha using ¼ tsp of oil till golden brown spots appear on both the sides.
-
Repeat steps 2 to 6 to make 5 more parathas.
-
Serve moong dal and spring onion paratha recipe | Indian moong dal stuffed paratha | healthy moong dal paratha immediately.
tips for moong dal and spring onion paratha
-
Do not over cook the moong dal. It should be 90% cooked, but not mushy.
-
Instead of spring onion whites and greens, you can also use finely chopped onions and coriander.
health benefits of moong dal and spring onion paratha
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Moong Dal and Spring Onion Paratha – rich in protein and fiber.
- Moong dal and wheat flour is well combined to make this healthy nutria dense paratha.
- The protein adds satiety and also can help to boost metabolism.
- The fiber is beneficial for the gut and prevent constipation.
- Two parathas at meal time can be enjoyed by health conscious people who aim to eat healthy.
- These absolutely qualify as a nourishing kid friendly recipe too.
| Energy | 109 cal |
| Protein | 4.2 g |
| Carbohydrates | 19.7 g |
| Fiber | 3.2 g |
| Fat | 1.8 g |
| Cholesterol | 0 mg |
| Vitamin A | 22.7 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 1.1 mg |
| Vitamin C | 1.1 mg |
| Folic Acid | 16.9 mcg |
| Calcium | 16.5 mg |
| Iron | 1.4 mg |
| Magnesium | 36.1 mg |
| Phosphorus | 78 mg |
| Sodium | 6.2 mg |
| Potassium | 147.1 mg |
| Zinc | 0.7 mg |
Loved the combination of ingredients in this stuffing. The recipe here says roll the paratha into 4 inch, but I rolled it into 5 inch to make it a bit thinner. However do roll gently, else the stuffing might spill out.
I love this recipe
These parathas are Chatpatta and could be a great snack enjoyed with curd... or can also be served with some nice healthy subzi at lunch or supper... although it may seem difficult but... the parathas were very easy to roll... and we all relished it... Great recipe!!!