Parathas are a staple in many Indian households, known for their versatility, comfort, and flavour. When stuffed with high-protein moong dal, they transform into a nourishing and energy-packed meal that’s perfect for any time of the day. Moong dal paratha brings together the warmth of whole wheat flour and the richness of cooked lentils, balanced with everyday spices to create something truly satisfying.
This dish is especially loved in North Indian homes and is often prepared during winter or when a nutritious meal is needed without much effort. The dal stuffing is easy to make and gets infused with flavour from simple ingredients like ginger, green chilli, cumin, and coriander. When wrapped in dough and cooked on a tawa with ghee or oil, the result is a crispy, flavourful paratha that’s great on its own or with curd, pickle, or chutney.Ideal for breakfast, lunchboxes, or travel meals, moong dal paratha stores well and keeps you full for hours. Here’s how to make it at home with ease in just five steps.
Step 1: Soak and cook the moong dal
Start by washing and soaking half a cup of yellow moong dal in water for about two hours. Once soaked, drain and cook it in fresh water until soft but not mushy. This can be done in a pressure cooker with just enough water to cover the dal, usually one whistle is enough. Drain any excess water and let it cool. The dal should hold its shape yet be soft enough to mash lightly. Avoid overcooking, as it will make the stuffing soggy.
Step 2: Prepare the spiced dal stuffing
In a pan, heat one tablespoon of oil or ghee. Add half a teaspoon of cumin seeds and let them crackle. Now add finely chopped ginger, green chilli, and a pinch of hing (asafoetida). Sauté briefly, then add the cooked dal. Mix well and add salt, turmeric, and a little red chilli powder. Cook the mixture until dry and crumbly, stirring continuously. Finally, add chopped coriander leaves and let the mixture cool completely before using. The stuffing should be dry enough to fill without leaking.
Step 3: Knead the dough for paratha
In a large bowl, take one and a half cups of whole wheat flour. Add a pinch of salt and a drizzle of oil, then gradually mix in water to knead a soft, smooth dough. Cover it with a damp cloth and let it rest for at least 15 to 20 minutes. This resting time helps the gluten develop and makes rolling easier. The dough should be pliable but not sticky.
Step 4: Fill and roll the parathas
Divide the dough into medium-sized balls. Flatten one ball, roll it into a small disc, and place a spoonful of the dal mixture in the centre. Carefully bring the edges together to seal, pinch off any excess dough at the top, and gently flatten. Roll it out again into a circle, about 6–7 inches wide, using light pressure to avoid breaking the surface. If needed, dust lightly with flour while rolling.
Step 5: Cook the parathas on a hot tawa
Heat a tawa or flat pan and place the rolled paratha on it. Cook one side until light brown spots appear, then flip and cook the other side. Apply a little ghee or oil on both sides and cook until golden and crispy. Each side should take about 1–2 minutes. Once cooked, transfer to a plate and serve hot with curd, pickle, or a fresh chutney of your choice.
Moong dal paratha is not just a filling meal, it’s a wholesome comfort food that brings the goodness of lentils and whole grains to your plate. It’s easy to prepare, stores well, and pairs with a variety of sides. Whether you enjoy it for breakfast, lunch, or dinner, this protein-rich stuffed flatbread is sure to leave you satisfied and energised.
