A healthy moong dal paratha recipe for breakfast is a great option to start your day with a blend of nutrition and taste. Made with protein-rich moong dal and whole wheat flour, this dish is not only delicious but also keeps you full and energized for hours. Whether you are looking for a quick breakfast option or something that will satiate your hunger pangs, this recipe is for you.
The process of making healthy moong dal paratha is simple. Moong dal is soaked, cooked and seasoned to make a yummy stuffing by adding cumin seeds, asafoetida, green chillies, ginger, coriander powder, red chilli powder, turmeric and coriander leaves. This stuffing is then wrapped in soft wheat flour, rolled and cooked on a hot pan with oil or ghee. The result is a golden, crisp paratha with a soft yummy filling that is both delicious and nutritious. The best part? You can customize the stuffing to your liking by adding finely chopped vegetables or herbs for taste and nutrition.
Serve these healthy parathas with yogurt, mint chutney or your favorite pickle and have a fulfilling breakfast. They are perfect for busy mornings as you can prepare the dough and stuffing in advance. With this healthy moong dal paratha recipe for breakfast, you are not just cooking – you are giving your day a good start that everyone in the family will love.
About Moog Dal Paratha
Moong dal paratha is a beloved part of Indian cuisine, often considered a comfort food in homes. It has its roots in the rich culinary traditions of North India, where parathas are a staple. Families gather to enjoy freshly cooked parathas, relishing the warmth of togetherness and homemade food.
Different regions of India have their own take on the moong dal paratha. In Punjab, it is served with homemade butter and lassi, while in Rajasthan, additional spices like Asafoetida or fennel give it a distinct flavor.
Many households have different recipes for moong dal parathas. Some make parathas by preparing stuffing, while others mix soaked moong dal and spices into the dough, creating a delicious new dish.
Culturally, pulses like moong dal have always been seen as a symbol of good health and lifestyle in the Indian diet. Their inclusion in parathas reflects the age-old wisdom of combining taste and nutrition, which is a hallmark of traditional Indian cooking.
Ingredients Required To Make Moong Dal Paratha
For Flour
1 wheat flour: 2 cups
2 water: as required (for kneading)
3 salt :½ tsp
4 oil or ghee: 1 tbsp (optional, for soft dough)
To Filling
1 moong daal (yellow lentils): ½ cup (soaked and drained )
2 green chills: 1– 2 (finely chopped)
3 Ginger: 1 tsp (grated)
4 cumin seeds: ½ tsp
5 coriander powder: 1 tsp
6 turmeric powder: ¼ tsp
7 red chili powder (chili flex): ½ tsp (optional)
8 garam masala: ½ tsp
9 fresh coriander leaves: 2 tbsp (finely chopped)
10 salt according to taste
For Cooking
1 ghee or oil: as needed (for cooking paratha)
Optional additional
1 finely chopped onion or spinach (for a milder taste )
2 A pinch of Asafoetida for extra aroma
Step-by-Step Photo Of Making Moong Dal Paratha
Step:1 Prepare the Dough
1 Take 2 cups of wheat flour in a large bowl.
2 Add 1/2 tsp salt to it.
3 Add a tablespoon of oil or ghee to make the dough soft.
4 Mix everything well and add water slowly to make a soft smooth dough.
Step:2 Cook and prepare moong dal
Wash 1 1/2 cups moong dal thoroughly and soak in water for a few hours.
2 Cook the dal in a pan with enough water till it becomes soft but not mushy. Drain the excess water.
3 Mash the cooked dal lightly to make it easier to stuff the masala.
Step:3 Prepare the filling
1 Heat some oil in a pan. When the oil is hot, add 1/2 tsp cumin seeds and let them crackle for a few seconds.
2 Add grated ginger, and finely chopped green chills to it. Fry them till they start giving out their aroma and turn lightly golden.
Now add ¼ tsp turmeric powder, ½ tsp coriander powder.
3 Add cooked dal and spices: 1 ½ tsp red chili powder, ½ tsp garam masala and salt to taste.
4 Cook on low flame for 2–3 minutes, stirring well.
5 Now add 2 tbsp finely chopped fresh coriander leaves and mix. Allow the mixture to cool.
Step:4 Prepare the paratha
1 Divide the dough into small equal sized balls.
Take a medium-sized ball of dough. Wrap it in dry flour and spread it by pressing it with your hand. Spread it as much as you can with your hands.
Now take it from here and place it on your palm and make it in the shape of a bowl. Place a spoonful of moong dal mixture in the middle of the neck. We will close the whole dough by holding it from all sides and pulling it upwards. And remove the extra dough. Press the upper part slightly.
After making the dough, wrap it in dry flour and place it on the rolling board and press it as much as you can with your hands. Apply light pressure in the middle so that the filling spreads all around.
Now take the rolling pin very gently and do not apply much pressure in the middle while rotating it. Keep rolling the rolling pin and keep expanding the roti.
This light feeling that you are seeing raised up, this will give the real taste to your paratha, there is no flour, it is a slightly raised filling. The lentils are not coming out from anywhere, this is not a very thick paratha that you have used too much flour and the filling looks proper too. Still it is inside, this will be your real paratha.
Step:5 Cook the paratha
1 1 Now heat the pan on medium flame on the gas. Then place the rolled paratha on the hot pan. Cook for 40 to 50 seconds.
Flip the paratha gently and apply some ghee, butter or oil on the cooked side.
Flip again and apply ghee, butter or oil on the other side as well. Cook until golden brown spots appear on both sides.
Once the Aloo Parathas are ready, place them in a roti basket covered with a towel so that they stay warm.
Points to note – The important thing is to make sure that the parathas are crisp and the filling is spread evenly all around. Repeat the same process with the rest of the dough and stuffing.
You can also pack the moong dal parathas in your tiffin for lunch.
More Recipe:-Healthy One Pot Dal Khichdi Recipe
Serving Suggestions
Serve hot Moong Dal Parathas with fresh curd. The creamy texture of the curd balances the heat and spice of the parathas. Mint chutney is a delicious and tangy chutney that goes very well with Moong Dal Parathas. Its freshness adds a tanginess that enhances the delightful feeling of the parathas. Serve Moong Dal Parathas with a tangy pickle for a tangier twist. Be it mango, lemon, or mixed vegetable pickle, the tangy and spicy taste of the pickle adds an extra layer of flavor to the parathas.
Tips & tricks for the perfect Moong Dal Paratha
1 Use freshly cooked and well-mashed moong dal:For the best filling texture, make sure the moong dal is cooked till it is soft but not mushy. Mash it lightly once it is cooked so that it sticks together but is not too thick. This helps to create a smooth, tasty filling that does not fall out while rolling the paratha.
2 Rest the dough: After kneading the dough, cover it and keep it aside for 20 to 30 minutes. This relaxes the gluten and makes it easier to roll the dough without tearing. Resting makes the paratha softer and more pliable.
3 Roll gently: While rolling the paratha, apply gentle and light pressure. If you press too hard, the filling may fall out or the paratha may become too thick. Roll it evenly so that it cooks evenly on both sides.
4 Control the flame: It is very important to cook the paratha on a medium flame. If the pan is too hot, the outside will cook too quickly while the inside will remain under-cooked. If the flame is too low, the paratha may become soggy. Medium flame helps in creating the perfect balance of the paratha being crispy on the outside and soft on the inside.
5 Use ghee or oil for extra crispy parathas: While cooking, apply a little ghee or oil on the parathas after flipping them. Ghee enhances the flavour of the parathas and helps in getting a crispy, golden brown crust. You can also use oil if you like.
6 Do not overfill the parathas: Overfilling the parathas can make it difficult to roll it out and cook it evenly. Put only enough stuffing in the centre to cover it completely, leaving a little margin on the edges so that you can seal it easily.
7 Serve immediately: Parathas taste best when served hot and fresh. Once you have cooked them, serve them immediately with your favorite side dishes like curd, chutney, pickles to get the perfect balance of taste and texture.
Frequently ask Question
Q:1 Is moong dal paratha healthy? Yes!
Moong dal paratha is a nutritious option. Moong dal is rich in protein fibre and essential vitamins, making it a great choice for a balanced diet. Combined with the proof wheat flour, it provides complex carbs. Which makes it filling and nutritious.
Q:2 Can I make moong dal paratha without ghee or oil?
Yes, if you want a healthier option then you can skip using ghee or oil. Ghee adds flavor and helps maintain the crispness, but you can make the paratha without it or use minimal oil to make a lighter paratha.
Q:3 Can I add vegetables to the moong dal stuffing?
Absolutely! You can add chopped vegetables like spinach, carrots, or onions to the moong dal filling, which enhances both the taste and nutrition. The vegetables will mix well with the dal and make the paratha even more nutritious.