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Dinner, Lunch
Moong Dal Paratha | Indian Lentil Flatbread
15
minutes
minutes
1
hour
hour
1
hour
hour
15
minutes
minutes
Servings:
12
paratha
Author:
Alpa Jain
Moong dal paratha is a vegan Indian flatbread stuffed made with split yellow lentils and spices. It can be served for breakfast, lunch, or dinner. Check out this easy recipe.
Equipment
Instant Pot 3 qt
Ingredients
For the stuffing
▢
1
cup
Moong Dal
▢
1
tablespoon
Oil
▢
½
tsp
Turmeric Powder
▢
1
teaspoon
Salt
▢
1 ½
cup
Water
▢
½
teaspoon
Cumin seeds
▢
1
teaspoon
Corriander powder
▢
2
teaspoon
Ginger Garlic paste
▢
pinch
Asafoetida
▢
2
Whole Red Chili
▢
½
cup
Onion
(Chopped finely)
▢
1
Serrano Pepper
(Chopped finely)
▢
Butter
(optional)
For the dough
▢
2 ½
cup
Whole wheat flour
(
300 grams
)
▢
½
teaspoon
Salt
▢
¼
teaspoon
Nigella seeds
(optional)
▢
1
tablespoon
Oil
(or ghee, more for coating parathas)
▢
1
cup
Water
▢
Whole wheat flour
(for rolling)
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 coriander powder.
Mix well and deglaze pot from bottom with the help of a spatula.
Cancel "Saute" mode. Close the lid. Turn valve in sealing position.
Cook on high-pressure mode 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
Add the flour, salt, nigella seeds, and oil in the food processor.
Turn the food processor on, pour water from the top, and continue mixing and kneading.
Take the dough out of the food processor.
Making moong dal paratha
Take about 45 grams of dough (to make 1.5 inches diameter ball), 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.
Notes
To make filling on stovetop
Saute the spices on the stovetop in a pan on medium heat.
Add
moong dal
, water,
turmeric powder
, and salt.
You will need about 2 cups of water to cook on the stovetop.
Cook for about 15-20 minutes until the dal is soft and well cooked.
Nutrition
Serving:
1
paratha
|
Calories:
170
kcal
(9%)
|
Carbohydrates:
29
g
(10%)
|
Protein:
8
g
(16%)
|
Fat:
3
g
(5%)
|
Saturated Fat:
1
g
(6%)
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
2
g
|
Trans Fat:
1
g
|
Sodium:
300
mg
(13%)
|
Potassium:
109
mg
(3%)
|
Fiber:
5
g
(21%)
|
Sugar:
1
g
(1%)
|
Vitamin A:
64
IU
(1%)
|
Vitamin C:
1
mg
(1%)
|
Calcium:
21
mg
(2%)
|
Iron:
2
mg
(11%)