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Yellow Moong Dal Paratha |Indian Lentil Flatbread

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Moong dal paratha is a vegan Indian flatbread stuffed with split yellow lentils cooked with spices. Check out how to make dal paratha by pressure cooking moong dal in instant pot and then stuffing and rolling it.
moong dal paratha

Yellow Moong dal paratha is an Indian lentil flatbread stuffed with a mixture of cooked lentils and spices. Dal paratha can also be made using various other types of dals like chana dal, green moong dal, or masoor dal.

It is easy to make and is a nutritious vegan lunch or dinner idea. At times leftover dal can also be used to make dal paratha.

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Ingredients to make moong dal paratha

Moong dal paratha requires basic pantry ingredients and the best part is that it can be customized to suit your taste. Here is a complete list of ingredients to make moong dal paratha

For the filling

Spices

For the dough

How to make moong dal stuffing in instant pot?

Instant pot makes it very easy to prepare the dal (lentil) stuffing for the paratha. First, rinse the moong dal well with water until water runs clear.

Turn the instant pot on Saute mode on the normal setting. Once the pot is hot, add some oil followed by whole red chili, cumin seeds, asafoetida, and ginger garlic paste.

Saute for about 30 seconds and then add moong dal, water, turmeric powder, and salt. Deglaze the pot with the help of a spatula.

Close the lid and cook dal on high-pressure mode for 4 minutes followed by a natural pressure release.

instant pot moong dal

Let the moong dal cool down and then add some chopped onions and green chilies. You can adjust spiciness and salt as per your liking.

Usually, I make two-halves of the cooked dal. One half is for my kids, to which I do not add onions and peppers as they don't like it. The other half is of course for the grown-ups and contains all the ingredients.

How to make moong dal paratha?

How to make dough for paratha?

The first step for making paratha is to make the dough using whole wheat flour, salt, water, oil, and optionally nigella seeds.

The dough can be made in a food processor, stand mixer, bread maker or by hand. Ensure that the dough is well kneaded and soft. If it sticks to your hand while making a ball then it needs more flour.

How to roll the dough to make paratha?

Take a small amount of dough and make a ball (close to 1.5 inches in diameter) by rolling and pressing between your palms. If you are using a digital food scale take about 45 grams of dough.

Dust the ball with dry flour and using a rolling pin roll into a disc of about 5 inches in diameter.

Take about 3 tbsp full or 50 grams of dal mixture and place at the center of the rolled disc. Now lift all the sides of the disc and club it at the center and remove any additional dough from the top.

You want to form an even flattened ball of dough with the moong dal stuffing inside it.

Now coat the stuffed dough disc with dry flour and roll it into an even disc of about 6-7 inches. Keep using dry flour as needed.

moong dal paratha

How to cook moong dal paratha?

Gently lift the rolled disc and place it on a hot skillet, and a medium-high flame. I prefer to use the cast iron skillet to make the parathas.

Cook one side for about 15 - 20 seconds (this may vary depending on how hot the skillet is) until you see a few golden brown spots. Flip it with the help of a wide spatula and cook the other side for about 30 seconds or until few golden spots can be seen.

Apply oil on both the semi-cooked sides flipping alternately and cook until the sides are golden brown and well done. Take it off the flame, put it on a plate using the spatula and it is ready to be served.

Moong dal paratha serving suggestions

Moong dal paratha can be served with pickles like green mango pickle, green chili pickle, or sweet-sour spicy mango chutney and yogurt condiments (raita). Optionally, it can be served with some butter on the top.

moong dal paratha

Meal planning and storing suggestions

Moong dal paratha is best when made and served fresh. However, leftovers can be covered and stored in the refrigerator for a couple of days. The only downside is that it may become a little dry and crumble a bit.

The moong dal filling can be stored for 3-4 days in the refrigerator. Some water may need to be added to get rid of the dryness else it can be difficult to roll.

moong dal paratha pin

Other recipes using moong dal

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📖 Recipe

moong dal paratha

Indian Lentil Flatbread - Moong Dal Paratha

Moong dal paratha is a vegan Indian flatbread stuffed with split yellow lentils cooked with spices. Check out how to make dal paratha by pressure cooking moong dal in instant pot and then stuffing and rolling it.
5 from 4 votes
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Course: Dinner, Lunch
Cuisine: Indian
Diet: Vegan, Vegetarian
Prep Time: 15 mins
Cook Time: 1 hr
Total Time: 1 hr 15 mins
Servings: 12 count
Calories: 170kcal
Author: Alpa Jain

Ingredients

For the stuffing

For the dough

Instructions

Make moong dal filling

  • Rinse moong dal with water until water runs clear
  • Turn the instant pot on "Saute" normal mode
  • Add oil to the heated pot and wait for the oil to heat as well. Add cumin seeds, whole red chilies, asafoetida, ginger garlic paste to the hot oil and cook for a few seconds with a spatula.
  • Add the moong dal, water, salt, turmeric powder and corriander powder. Mix well and deglaze pot from bottom.
  • Cancel "Saute" mode. Close the lid. Turn valve in sealing position. Cook on "Pressure" mode on high for 4 minutes followed by a Natural pressure release.
  • Allow the mixture to cool down to room temperature
  • Add the chopped onions, green chilies and some salt if needed.
  • Mix everything well.

Making the dough

Making moong dal paratha

  • Take about 45 grams of dough (to make 1.5 inches in dia), dust it in flour and roll into a disc of about 5 inches in diameter.
  • Make a ball of about 50 grams of the moong dal mixture. Place in the center of the disc.
  • Make into a smooth ball by removing excess dough. Continue to roll with the help of dry flour into a 6-7 inch disc.
  • Place the rolled paratha on a skillet on a medium high flame,
  • Once you see a few light brown spots flip and cook for a few seconds.
  • Apply oil on the top side and spread with a spatula.
  • Flip once again and oil the second side.
  • Flip for the final time and cook for few seconds until golden brown.
  • Moong dal paratha is ready, take it off the skillet.
Nutrition Facts
Indian Lentil Flatbread - Moong Dal Paratha
Serving Size
 
2 paratha
Amount per Serving
Calories
170
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Sodium
 
300
mg
13
%
Potassium
 
109
mg
3
%
Carbohydrates
 
29
g
10
%
Fiber
 
5
g
21
%
Sugar
 
1
g
1
%
Protein
 
8
g
16
%
Vitamin A
 
64
IU
1
%
Vitamin C
 
1
mg
1
%
Calcium
 
21
mg
2
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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Recipe Rating




Ana Smith

Friday 16th of October 2020

I love flatbreads and I'm sure this will be awesome with scrambled eggs and good ol' yoghurt👌

Neecee b

Friday 28th of August 2020

Love reading recipes that are completely new to me.

CulinaryShades

Tuesday 6th of October 2020

Neecee, glad to know you liked it :)

Nyxie

Tuesday 30th of June 2020

This sounds amazing! I'll definitly have to suggest this to my partner to make. Thank you for sharing.

CulinaryShades

Tuesday 6th of October 2020

Nyxie, thankyou :)

Meena

Tuesday 30th of June 2020

Delicious and healthy. I like to eat it with sweet curd.

CulinaryShades

Tuesday 6th of October 2020

Meena, yes, it tastes great with yogurt!