Dal Paratha | Moong dal Paratha is a protein-packed, flavorful Indian flatbread made with spiced lentil filling. In this post, you’ll learn what dal paratha is, its health benefits, step-by-step preparation, serving tips, and expert tricks to get that perfect flaky texture every time. Whether you’re making it for breakfast, lunch, or dinner, this guide will help you nail it!
What is Dal Paratha | Moong Dal Paratha?
Dal Paratha is a popular Indian stuffed flatbread made by filling whole wheat dough with a savory mixture of cooked and spiced lentils. The lentils—commonly chana dal (Bengal gram), moong dal (yellow lentils), or toor dal (pigeon peas)—are first boiled until soft, then mashed or ground to a coarse texture. This dal is then sautéed with flavorful spices like cumin, ginger, green chilies, turmeric, and sometimes amchur or garam masala to create a dry and aromatic filling. Once cooled, this filling is stuffed into dough balls, gently rolled out, and roasted on a hot tawa with ghee or oil until golden brown and crisp on both sides.
Dal Paratha is deeply rooted in Punjabi and Rajasthani cuisine and is known for its satisfying taste and wholesome nutrition. It’s a popular choice for breakfast, lunch, or even dinner, and is often served with curd, pickles, or a dollop of homemade butter.
Among the different types of dal parathas, Moong Dal Paratha stands out for its mild, nutty taste and easy-to-digest nature. Prepared with yellow moong dal, which is packed with protein and gentle on the stomach, this paratha is both wholesome and flavorful. In this recipe, we’ll be making Moong Dal Paratha from scratch, using simple ingredients and a traditional cooking method.
Health Benefits of Dal Paratha | Moong Dal Paratha
High in protein: Lentils are rich in plant-based protein, supporting muscle growth and repair.
Fiber-rich: Aids digestion and keeps you fuller for longer.
Iron & folate: Beneficial for energy levels and red blood cell production.
Low in fat: Makes a wholesome alternative to regular stuffed breads.
Good for weight management: A complete meal with balanced carbs, protein, and fiber.
Ingredients For Dal Paratha | Moong Dal Paratha
For Dough:
2 cups whole wheat flour
Water as needed
½ tsp salt
1 tsp oil or ghee (optional)
For the dal stuffing:
1 cup cooked chana dal or moong dal (drained well)
1 tsp cumin seeds
1 tsp grated ginger
1-2 green chilies (finely chopped)
¼ tsp turmeric powder
½ tsp red chili powder
1 tsp garam masala or amchur powder
Salt to taste
2 tbsp chopped coriander leaves
1 tbsp oil or ghee for sautéing
Step by Step Photo Guide For Dal Paratha | Moong Dal Paratha
Step 1: Prepare the Dough for Dal Paratha:
In a mixing bowl, combine whole wheat flour and salt.
Add water gradually and knead into a smooth dough.
Cover and rest for 20–30 minutes.
Step 2: Make the Dal Filling:
Heat oil/ghee in a pan. Add cumin seeds, then ginger and green chilies.
Add cooked and mashed dal. Saute on medium heat.
Add turmeric, chili powder, garam masala/amchur, and salt.
Cook until mixture becomes dry and leaves the sides. Cool completely.
Mix in chopped coriander.
Step 3: Shape the Dal Paratha:
Divide dough into equal-sized balls.
Flatten each ball and place 1-2 tbsp of filling in the center.
Bring edges together to seal.
Gently flatten and roll into a paratha.
Step 4: Cook the Moong Dal Paratha:
Heat a tawa or skillet. Place the rolled paratha on it.
Cook one side till light brown spots appear. Flip and apply ghee or oil.
Cook both sides until golden brown and crispy.
Serving Suggestions For Dal Paratha | Moong Dal Paratha
Serve hot with curd (dahi), pickle, or chutney.
A dollop of white butter or ghee on top enhances flavor.
Pair it with lassi or masala chai for a traditional North Indian meal.
Can also be packed for lunch boxes with raita.
Pro Tips for Dal Paratha | Moong Dal Paratha
- Ensure dal filling is dry and not watery to avoid tearing while rolling.
- Let the dal mixture cool before stuffing.
- Use chana dal or moong dal for best texture.
- Lightly dust with flour while rolling to avoid sticking.
- Always cook on medium-high heat for crispy layers.
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Frequently Asked Questions (FAQS)
Q1: Which dal is best for Dal Paratha?
Chana dal and moong dal are the most popular choices. Chana dal gives a slightly nutty flavor, while moong dal is lighter and easier to digest.
Q2: Can I make Dal Paratha without pre-cooking the dal?
No, the dal should be pre-cooked until soft but not mushy, as raw dal will not cook properly inside the paratha and will be hard to chew.
Q3: Can I make Dal Paratha with leftover dal?
Yes, you can mash leftover dal, adjust spices, and use it as stuffing. Just ensure it is thick enough so it doesn’t leak while rolling.
Q4: How do I prevent the stuffing from coming out while rolling Dal Paratha?
Make sure the dal mixture is dry, not watery, and roll gently with even pressure. Sealing the edges well also helps.
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