Moong paratha is a stuffed paratha (flat bread) made with protein-rich whole moong beans.This green gram paratha is a healthy and delicious Indian bread recipe stuffed with a flavorful cooked green moong, cumin seeds, green chilies, ginger, asafetida, and spiced with turmeric, coriander powder, red chili powder, garam masala, mango powder, and fresh coriander leaves which lends a great taste to this moong dal stuffing. You can always add onions and garlic as per your preference. I have skipped both in this recipe.The paratha is a wholesome meal or a breakfast recipe rich in high fiber. The combination of wheat and moong enhances the nutritional value of the paratha. It is also low in sodium and cholesterol.If you are on a diet plan or looking to lose weight, this whole moong paratha is a perfect recipe with plenty of healthy benefits. One paratha is enough to keep your stomach full for a long time. Consume this paratha with low-fat yogurt and enjoy this wholesome meal.
Prep Time5 minutesmins
Cook Time35 minutesmins
Soaking and Resting Time1 hourhr10 minutesmins
Total Time1 hourhr50 minutesmins
Course: Breakfast
Cuisine: Indian
Keyword: green gram paratha, moong paratha, stuffed moong paratha, weight loss whole moong paratha
Servings: 5Parathas
Ingredients
½cupGreen Gram / Moong
2cupsWheat Flour
1tsp Cumin Seeds
2Green Chilies
½inch Ginger
Fresh Coriander
¼tsp Turmeric Powder
½tbsp Red Chilli Powder
¾tbspCoriander Powder
¼tsp Garam Masala
¼tsp Asafoetida
¼tsp Mango Powder
1tbsp Oil
Salt as per taste
½ tbsp +frying Ghee
Instructions
Add ½ cup of green gram (moong) to a mixing bowl. Clean twice or thrice with clean water and soak it for an hour.
After an hour, transfer them into a pressure cooker and cook till one whistle. (If you give more whistle, it may turn mushy)
Once the pressure is released naturally, open the pressure cooker. The lentil will not be tender at this stage.
Cover with the lid and simmer on a low flame for 4 to 5 minutes.
The green gram (moong) should be soft (tender) and able to mash it easily with your finger. Else simmer for a few more minutes. Note - The green gram (moong) should neither be mushy nor hard. The mixture is mushy, it may not be easy to roll out the parathas, and stuffing may come out. And if it is hard, after roasting the paratha, it will turn more hard, and you will not be able to eat the paratha.
Strain the green gram (moong) on a strainer and keep it aside.
Add 1 tbsp of oil to a pan. Once the oil is hot, add 1 tsp of cumin seeds and saute until the cumin seeds turn golden.
Add two chopped green chilies, ½ inch finely chopped ginger, and saute it for a few seconds.
Add ¼ tsp of asafoetida and mix it well.
Add the boiled green gram (moong) and mix it well. Now add all the spices. ¼ tsp of turmeric powder, ½ tbsp of red chili powder, ¾ tbsp of coriander powder, ¼ tsp of mango powder, ¼ tsp of garam masala (kitchen King masala), salt as per taste, fresh coriander and mix all the ingredients well.
The mixture is soft but not mushy or sticky. Cool the mixture.
Add 2 cups of wheat flour and salt as per taste in a large mixing bowl and mix all the ingredients well. Add enough water and knead a semi-soft dough.
Add ½ tbsp of ghee and knead the dough well.
Apply ghee over the dough, cover it with the lid, and rest for 10 minutes.
After 10 minutes, knead the dough well once again. Pinch some dough, form a ball, and flatten it.
Place it on a board, roll it into a small chapati, and apply little clarified butter (ghee). Place 3 tbsp of the prepared mixture over the chapati.
Bring all the ends together in a center and seal it. Press the excess dough downwards, gently press with your hand and flatten it evenly.
Sprinkle some flour and gently roll the paratha with the rolling pin.
Place it over the hot pan.
After 1 minute, flip the paratha to the other side and cook.
Press gently with a spatula and cook evenly on both sides.
Apply ghee on both sides and cook.
The moong paratha is ready to serve hot.
Enjoy it with curd or pickle with tea at breakfast, brunch, or a light dinner.