Healthy Moong Dal Paratha (Oil-Free Option)
25 minutes
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About Healthy Moong Dal Paratha (Oil-Free Option)
Craving a healthy and flavorful Indian flatbread? These Moong Dal Parathas offer a delicious twist on a classic, boasting a spiced lentil filling fragrant with onion seeds and a hint of moringa masala.Made with whole wheat flour and just a touch of oil, these parathas are surprisingly light yet satisfying. They're perfect for any meal, from breakfast to dinner, and pair beautifully with a dry vegetable curry.Pack them in a tiffin for a wholesome lunch at school or work – they're a nutritious and convenient meal on the go!
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Recipe Time & More
Prep10 minutes
Cook15 minutes
Total25 minutes
Ingredients
Dough
- 1 cup Whole Wheat Flour whole
- 1/4 cup Bathua Paste
- 1 1/2 tsp Salt or to taste
Filling
- 1/2 cup Mung Bean ground into powder, yellow
- 1/2 tsp Onion Seeds
- 1 tbsp Moringa Masala
- 1 tsp Coconut Oil
Instructions
- In a large bowl, combine the whole wheat flour, bathua paste, and salt.
- Gradually add water and knead until a smooth and pliable dough forms. Cover and let it rest for at least 15 minutes. This allows the gluten to relax, resulting in softer parathas.
- Heat the coconut oil in a pan over medium heat. Add the onion seeds and sauté until fragrant.
- Add the ground moong dal and stir continuously for a few minutes until lightly roasted. This enhances the nutty flavor of the dal.
- Stir in the moringa masala and salt. Remove from heat and set aside to cool.
- Divide the dough into equal-sized balls. Roll each ball into a thin circle.
- Place a spoonful of the moong dal filling in the center of each circle. Bring the edges of the dough together to enclose the filling completely, forming a ball.
- Roll out the filled dough balls into parathas, ensuring the filling remains sealed inside.
- Heat a tawa or griddle over medium heat. Lightly brush with oil.
- Cook the paratha for a few minutes per side, or until golden brown spots appear and the paratha is cooked through. Flip and cook the other side similarly.
- Serve the moong dal parathas hot with your favorite dry vegetable curry or chutney.
Recipe Notes
Good To Know
- If Bathua (chenopodium leaves) is not in season, you can substitute it with fresh spinach or finely chopped methi (fenugreek) leaves for a similar earthy flavor and nutritional profile.
- To keep the parathas soft for lunchboxes, wrap them in a clean cotton cloth or parchment paper while still warm; this traps just enough steam to prevent them from drying out.
- For extra crunch and flavor, lightly toast the onion seeds in a dry pan before adding them to the dough—this intensifies their aroma and adds a subtle nutty note.
- If you want to make the parathas gluten-free, try replacing wheat flour with a mix of besan (chickpea flour) and jowar (sorghum) flour, but be sure to knead the dough with warm water for better pliability.
Expert Tips
- For a richer flavor, consider adding a tablespoon of ghee or oil to the dough while kneading. This will result in softer and more flavorful parathas.
- Don't overcook the parathas. Cook them on medium heat until light golden brown spots appear, ensuring they remain soft and pliable.
- Experiment with different fillings! Try spiced potatoes, paneer, or even leftover vegetables for a variety of delicious parathas.
Storage Instructions
- Store leftover parathas in an airtight container at room temperature for up to 2 days. For longer storage, freeze them for up to 2 months. Reheat on a griddle or in the microwave.
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Recipe Nutrition
Calories: 610kcalCarbohydrates: 76gProtein: 18gFat: 26gSaturated Fat: 15gPolyunsaturated Fat: 3.3gMonounsaturated Fat: 6.6gSodium: 1710mgFiber: 9gSugar: 1g
Geeta Biswas
Articles: 919
4 Comments
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Wow, this looks fantastic!
This looks so good! Can’t wait to cook it.
Looks so mouthwatering! Thanks for sharing.
Looks so good! Can’t wait to try it.