Moong Dal Stuffed Paratha

Moong Dal Stuffed Paratha is a wholesome and satisfying Indian flatbread filled with a spiced moong dal (mung bean) mixture. The filling combines soaked and cooked moong dal with onions, green chilies, and a blend of spices, including cumin, turmeric, garam masala, and coriander. Once assembled, the parathas are cooked on a hot griddle with a touch of oil until golden brown. They can be enjoyed hot, often paired with yogurt or pickle, making for a nutritious and flavorful meal or snack.

For a Serving Size of Two:

Ingredients:

For the Dough:

• 60 grams whole wheat flour
• 1/4 teaspoon salt
• 1/4 teaspoon carom seeds (ajwain)
• 1 teaspoon oil
• Water (as needed to knead the dough)

For the Filling:

• 30 grams moong dal (soaked for 1 hour and drained)
• 30 grams finely chopped onions
• 1-2 green chilies, finely chopped
• 1/2 teaspoon cumin seeds
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon garam masala
• 1/4 teaspoon red chili powder
• 1/2 teaspoon coriander powder
• 1 teaspoon oil
• Salt (to taste)
• Fresh coriander leaves (a handful, finely chopped)

Procedure:

• In a mixing bowl, add the whole wheat flour, salt, carom seeds, and oil. Mix well. Gradually add water and knead into a soft dough. Cover and set aside for 15-20 minutes.
• In a pan, heat oil. Add cumin seeds and let them splutter. Add finely chopped onions and sauté until they turn translucent. Add green chilies, turmeric powder, garam masala, red chili powder, and coriander powder. Sauté for another minute.
• Add the soaked and drained moong dal. Cook until the dal softens, stirring occasionally. You can add a little water if needed to cook the dal properly.
• Once the dal is cooked and the mixture is dry, add salt and fresh coriander leaves. Mix well and set aside to cool.
• Divide the dough into small balls (2-3 depending on size preference). Roll out each ball into a small disc.
• Place a spoonful of the moong dal filling in the center of the disc. Fold the edges over the filling, sealing it well, and then gently roll it out again into a paratha.
• Heat a tawa or griddle over medium heat. Place the rolled paratha on the hot tawa. Cook for 1-2 minutes until bubbles form on the surface, then flip it.
• Drizzle a little oil around the edges and on top of the paratha. Cook until both sides are golden brown.
• Serve the Moong Dal Stuffed Parathas hot with yogurt or any chutney of your choice.

Nutritional Benefits:

Nutritional Information:

• Calories: 484 kcal
• Protein: 15.1 g
• Carbohydrates: 64.6 g
• Fat: 11.4 g