Moong Dal Paratha Recipe – Authentic Indian Flatbread with Besan

Last Updated on 2 months by Neha Deshmukh

Moong Dal Paratha Recipe – Authentic Indian Flatbread with Besan

Hey everyone! If you’re anything like me, you absolutely love a good paratha. There’s just something so comforting about a warm, flaky flatbread, especially when it’s stuffed with something delicious. Today, I’m sharing my family’s recipe for Moong Dal Paratha – a truly special dish that’s both flavorful and satisfying. I first made this for a family get-together and it was a huge hit! It’s become a regular request ever since.

Why You’ll Love This Recipe

This Moong Dal Paratha isn’t just another flatbread. It’s a delightful blend of textures and tastes. The soft, spiced moong dal filling nestled inside a perfectly flaky paratha is simply divine. It’s a complete meal in itself, but also pairs beautifully with yogurt, pickle, or a side of fresh salad. Plus, it’s a fantastic way to sneak in some extra protein!

Ingredients

Here’s what you’ll need to make these amazing parathas:

• 1 cup Moong Dal
• 3-3.5 cups Wheat Flour
• 1 tablespoon Besan (Gram Flour)
• 3-4 Green Chilies, finely chopped
• 0.5 teaspoon Chili Powder
• 1 teaspoon Fennel Seeds
• 1 teaspoon Carom Seeds (Ajwain)
• 0.5 teaspoon Mango Powder (Amchur)
• 0.5 teaspoon Coriander Powder
• 0.5 teaspoon Cumin Powder
• 2 tablespoons Chopped Coriander
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Sugar
• Ghee or Oil, for cooking

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Moong Dal: The Heart of the Paratha – I prefer the split yellow moong dal (pesal) for this recipe as it cooks faster and has a smoother texture.
• Besan (Gram Flour): Adding Texture and Flavor – Roasting the besan is key – it adds a lovely nutty aroma and prevents the filling from becoming soggy.
• Unique Spice Blend: Fennel & Carom Seeds – A Digestive Delight – Don’t skip these! Fennel seeds add a subtle sweetness, while carom seeds aid digestion – perfect after a hearty meal.
• Regional Variations in Spice Levels – Spice levels are a personal thing! Feel free to adjust the green chilies and chili powder to your liking. My grandmother always added a pinch of garam masala too, which is lovely.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Soak the Dal: Start by soaking the moong dal in plenty of water for at least 4 hours. This ensures it cooks evenly and becomes beautifully soft. Once soaked, cook the dal until it’s tender – you should be able to easily mash it with a fork.
2. Prepare the Dough: In a large bowl, combine the wheat flour, a pinch of salt, and a tablespoon of oil. Gradually add water and knead until you have a soft, pliable dough. Cover and let it rest for at least 30 minutes. This allows the gluten to relax, making the parathas easier to roll.
3. Roast the Besan: Heat a tablespoon of oil in a pan and roast the besan over medium heat until it turns lightly golden and fragrant. Be careful not to burn it!
4. Make the Filling: In a bowl, combine the cooked moong dal, roasted besan, green chilies, chili powder, fennel seeds, carom seeds, mango powder, coriander powder, cumin powder, turmeric powder, sugar, and chopped coriander. Mix everything well. Let the mixture cool completely.
5. Stuff the Parathas: Divide the dough into equal-sized balls. Roll each ball into a small circle. Place a generous spoonful of the moong dal filling in the center. Carefully bring the edges together and seal tightly, making sure there are no cracks.
6. Roll and Cook: Gently flatten the stuffed ball and roll it out into a paratha, about 6-8 inches in diameter. Heat a griddle or tawa over medium heat. Cook the paratha with a little ghee or oil on both sides until golden brown and crispy.

Expert Tips

Here are a few things I’ve learned over the years to make the perfect Moong Dal Paratha:

• Achieving the Perfect Paratha Puff: The key is to apply gentle pressure while cooking. You should see the paratha puff up slightly.
• Preventing the Paratha from Drying Out: Brush the paratha with ghee or oil while rolling and cooking to keep it soft and prevent it from drying out.
• Working with the Dough: Consistency is Key – If the dough is too sticky, add a little more flour. If it’s too dry, add a few drops of water.

Variations

Want to switch things up? Here are a few ideas:

• Vegan Moong Dal Paratha: Simply substitute the ghee with any plant-based oil for a delicious vegan version.
• Gluten-Free Moong Dal Paratha (Using Alternative Flours): I’ve experimented with using a mix of rice flour and jowar flour for a gluten-free option. It requires a bit more practice, but it’s totally doable!
• Spice Level Adjustment: Mild to Spicy: Reduce or omit the green chilies and chili powder for a milder flavor.
• Festival Adaptations: A Popular Holi or Janmashtami Dish: These parathas are especially popular during festivals like Holi and Janmashtami. My family always makes a big batch for these occasions!

Serving Suggestions

Moong Dal Paratha is fantastic on its own, but even better with:

• A dollop of plain yogurt
• Your favorite pickle (mango pickle is a classic!)
• A side of fresh cucumber and tomato salad

Storage Instructions

Leftover parathas can be stored in an airtight container in the refrigerator for up to 2 days. Reheat them on a griddle or in a pan with a little ghee or oil.

FAQs

Let’s answer some common questions:

What is the best way to soak the moong dal for optimal texture?
Soaking the dal in plenty of water for at least 4 hours is best. You can even soak it overnight for an even softer texture.

Can I use a different type of flour besides wheat flour?
Yes, you can! As mentioned earlier, rice flour and jowar flour are good gluten-free alternatives.

How do I know when the paratha is cooked perfectly?
The paratha should be golden brown and crispy on both sides, and it should puff up slightly when cooked.

What is the purpose of roasting the besan?
Roasting the besan adds a lovely nutty aroma and prevents the filling from becoming soggy.

Can I make the stuffing ahead of time? How should I store it?
Absolutely! You can make the stuffing a day in advance and store it in an airtight container in the refrigerator.

Enjoy making these delicious Moong Dal Parathas! I hope they bring as much joy to your table as they do to mine. Let me know how they turn out in the comments below!