Yet another stuffed paratha recipe in our website! It’s moong bean paratha on day-13 of the No Veggies, 21-Day Lockdown Series! This is a healthy recipe which can be had for breakfast, dinner or brunch too!
This moong bean paratha is packed with protein. Moong / Mung bean belongs to the legume family and as the others, even the moong bean is rich in fiber which keeps you full for a longer time. The sprouted beans are mostly had in salads. I haven’t used sprouted beans but you can definitely try with them too because sprouted beans are even more healthier. They contain less calories than the unsprouted ones. So, if there are any weight watchers, then I would suggest you to use sprouted moong beans.
Moong beans are also healthy. They are rich in many of the vitamins, minerals and essential amino acids. It is also a very good source of protein. If you are a vegan and are searching for a good plant based protein, then moong beans is your go to option. They also contain antioxidants that may reduce disease risk. Moong bean also lowers your blood LDL cholesterol levels.
They also contain resistant starch which is good for the gut bacteria. (the healthy gut bacteria, of course!) Most importantly, because of their impressive fiber content, they are good for the digestive health. And because of this, they also promote weight loss. So, if you are looking to shed some weight these legumes, being high in fiber and protein do more good.
I guess these moong bean parathas originate from Rajasthan because as I already said in one of my post, Rajasthan dishes mainly comprises of lentils and legumes because of the unavailability of vegetables. Anyways, these parathas are delicious and you know what adds more to their taste? Some butter topped on the paratha! Have every bite of the paratha with some butter and I am sure you will fall in love with it.
Serve them with some butter, seasoned curd or pickle. Enjoy it with your family! Also, do check out my other Rajasthani dishes and paratha recipes too. Stay safe, stay healthy! Happy cooking and eating!
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Moong Bean Paratha
Ingredients
For the stuffing
- 1/2 cup moong bean / whole green moong dal
- 1 medium-sized onion, finely chopped
- 3 green chilies, finely chopped
- 1 inch piece of ginger, finely chopped
- 6-7 cloves of garlic, finely chopped
- handful of chopped coriander leaves
- 2 tsp oil
- 1/2 tsp ajwain / carom seeds
- 1/4 tsp cumin powder
- 1/4 tsp amchur powder
- 1/4 tsp chaat masala
- 1/2 tsp garam masala
- salt, as per taste
For the dough
- 2 cups whole wheat flour
- 1 tbsp ghee
- salt, as per taste
- water, as required to make dough
Instructions
- Wash and soak the moong bean in enough water for 4-5 hours.
Prepare the dough
- Add 2 cups of whole wheat flour along with ghee and salt to a mixing bowl. Mix it well with the flour.
- Add water as needed to prepare a soft, pliable dough.
- Rest the dough for 20 minutes. Meanwhile prepare for the filling.
Prepare the stuffing
- Transfer the moong bean to a pressure cooker, add 2 cups of water and pressure cook for 4-5 whistles. Let the pressure settle naturally.
- Chop the onions, garlic, ginger, green chilies and coriander.
- When the pressure has settled, open the cooker and strain the moong beans using a strainer and set aside for 5 to 10 minutes.
- Meanwhile, heat a kadai and add oil. When the oil is hot, add the garlic, ginger, green chilies and onions. Saute them well.
- Add the coriander leaves and switch off the stove.
- Transfer the moong beans to a bowl and mash it using your hands.
- Add all the spice powders listed under "For the stuffing" along with salt. Mix well.
- Add the sauteed onion mixture to the moong beans and mix well. Set aside until further use.
To prepare the stuffed paratha
- Divide the dough and the filling into equal portions.
- Take one dough ball, dust it with some flour and roll it into a disc and place one portion of the filling on it.
- Now, start pleating the dough bringing all the edges together and seal it.
- Pinch the excess dough and flatten the ball with your hand.
- Now, roll the paratha into a disc using a rolling pin.
- Heat a tawa and cook the paratha on medium flame.
- Smear some ghee / oil on both sides of the paratha. Cook both sides evenly until golden-brown spots appear.
- Serve moong bean paratha with butter, seasoned curd or pickle.
Notes
- When preparing the dough add water little by little at a time to form a smooth dough.
- Instead of ghee, even oil can be used.
- Soak the moong beans atleast for 3-4 hours.
- Pressure cook the beans until thoroughly cooked.
- Strain all the water from the moong beans before preparing the filling.
- Do not stuff the parathas with the filling and leave it aside. cook them immediately else the parathas will become soggy.
- Be careful while rolling the stuffed paratha. Apply slight pressure while rolling else the filling might come outside.
