chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha |
by Tarla Dalal
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chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha | with 41 amazing photos.
chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha is a satiating one dish meal in itself. Learn how to make Indian dal ka paratha.
To make chana dal paratha, for the dough combine all the ingredients in a bowl and knead into a soft dough using enough water. Divide the dough into 12 equal portions and keep aside. For the stuffing, wash and soak the chana dal in enough water in a deep bowl for 1 hour. Drain well. Boil enough water in a deep non-stick pan, add the chana dal and salt and mix well. Cook on a medium flame for 20 minutes or till the dal is cooked. Strain using a strainer and keep aside to cool slightly. Once cooled, blend it in a mixer to a coarse mixture. Transfer the mixture into a bowl, add all the remaining ingredients and mix well. Divide the stuffing into 12 equal portions and keep aside. Roll a portion of the dough into a 100 mm. (4”) diameter circle using a little whole wheat flour for rolling. Place a portion of the stuffing in the centre of the circle. Bring together all the sides in the centre and seal tightly. Roll again into a circle of 125 mm. (5”) diameter circle using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and cook the paratha on a medium flame, using a little oil, till golden brown spots appear on both the sides. Repeat steps 1 to 5 to make 11 more parathas. Serve immediately with fresh curds.
You must have surely tried making parathas with varied fillings ranging from potato, green peas and other veggies to cooked moong dal and even spinach. However, you will find that this Indian dal ka paratha has a unique texture and rich flavour, which is a class apart from the rest.
While the dough of chana dal paratha is a standard whole wheat flour one, it is the stuffing that makes this paratha mind-blowing. A mixture of cooked chana dal perked up with spice powders like peppy garam masala and tangy amchur as well as other complementary ingredients like onions and coriander, gives this dish a wonderfully balanced texture and peppy flavour, which is sure to steal your heart.
This healthy lentil stuffed paratha is a good blend of complex carbs and protein because of the use of whole wheat flour and chana dal. Onions and coriander not only add flavour, but also lend appreciable quantities of vitamin C, and quercetin along with small quantities of vitamin A to build our immunity against various diseases. Enjoy it fresh off the tava with your favourite raitas These parathas can be enjoyed by health conscious people minus the sugar in the stuffing.
Tips for chana dal paratha. 1. Cook the chana dal till it is just tender and not over cooked or mushy. 2. Remember to drain the chana dal well, else the stuffing might have moisture and this might make rolling difficult. 3. Blend the chana dal coarsely for a good mouthfeel.
Enjoy chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha | with step by step photos.
For the dough- Combine all the ingredients in a bowl and knead into a soft dough using enough water.
- Divide the dough into 12 equal portions and keep aside.
For the stuffing- Wash and soak the chana dal in enough water in a deep bowl for 1 hour. Drain well.
- Boil enough water in a deep non-stick pan, add the chana dal and salt and mix well. Cook on a medium flame for 20 minutes or till the dal is cooked.
- Strain using a strainer and keep aside to cool slightly.
- Once cooled, blend it in a mixer to a coarse mixture.
- Transfer the mixture into a bowl, add all the remaining ingredients and mix well.
- Divide the stuffing into 12 equal portions and keep aside
How to proceed- To make the chana dal paratha, roll a portion of the dough into a 100 mm. (4”) diameter circle using a little whole wheat flour for rolling.
- Place a portion of the stuffing in the centre of the circle.
- Bring together all the sides in the centre and seal tightly.
- Roll again into a circle of 125 mm. (5”) diameter circle using a little whole wheat flour for rolling.
- Heat a non-stick tava (griddle) and cook the paratha on a medium flame, using a little oil, till golden brown spots appear on both the sides.
- Repeat steps 1 to 5 to make 11 more parathas.
- Serve the chana dal paratha immediately with fresh curds.
Handy tip:- At step 2 for the stuffing, cook the chana dal till it is just tender and not over cooked or mushy.
Chana Dal Paratha recipe with step by step photos
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If you like chana dal paratha, then also try other healthy paratha recipes like
- palak paneer paratha recipe | healthy spinach paneer paratha | palak paneer paratha for weight loss | with 50 amazing images.
- kaddu roti recipe | kaddu paratha | kaddu palak ki roti | healthy pumpkin roti | with 24 amazing images.
- herbed capsicum paratha recipe | healthy shimla mirch paratha | bell pepper paratha Indian breakfast | how to make capsicum paratha | with 25 amazing images.
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Chana dal paratha is made of 1 1/2 cups whole wheat flour (gehun ka atta) and salt to taste
For The Stuffing
3/4 cup chana dal (split bengal gram)
1/2 cup finely chopped onions
1/4 cup finely chopped coriander (dhania)
1 tsp garam masala
1 tsp dried mango powder (amchur)
1 tsp green chilli paste
1 tsp sugar
salt to taste
Other Ingredients
whole wheat flour (gehun ka atta) for rolling
oil for cooking
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Whole wheat flour is available pre-packaged form and also in bulk containers.
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If buying in pre-packaged form, have a good look at the label before buying. Look for products that have "100 per cent whole wheat" on the label.
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You can also look for "whole wheat flour" as the first ingredient.
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Avoid products whose first ingredient is "enriched flour" as they generally do not contain whole wheat flour.
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If buying from bulk containers or local ‘chakkiwala’ ensure that store has a good product turnover so as to ensure its maximal freshness.
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The wheat flour should be uniform in colour.
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It should also be free of worms and broken wheat grains.
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Also make sure that there is no evidence of moisture or lumps formation.
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For the dough of chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha, add 1 1/2 cups whole wheat flour (gehun ka atta) in a deep bowl.
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Add salt to taste.
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Add enough water. Mix well.
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Knead into a soft dough.
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Dried chana dal is available all year round in pre-packaged as well as in bulk containers and is easy to store.
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If purchasing in a packaged packet, check to see if there is a "use-by" date on the package.
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If buying from bins, make sure the bins are not left in the open exposed to dust and grime.
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Check the dal to see if it is unblemished, free from moisture damage, insects and stones.
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The dal should be uniform in colour and size.
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To soak chana dal, wash 3/4 cup chana dal (split bengal gram) in a bowl 1 to 2 times or under running water. One cup of cooked Chana Dal provides 33% of your protein for the day. Chana dal is heart and diabetic friendly, also rich in fiber. Chana dal has high amount of potassium and low amount of sodium which makes it very effective in regulating your blood pressure. Read this article on complete benefits of chana dal.
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Drain the chana dal using a strainer.
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Add enough water for soaking.
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Cover with a lid and keep aside for 1 hour.
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After 1 hour, this is how soaked chana dal looks like.
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Drain this chana dal using a strainer again and discard the water.
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To boil chana dal, boil enough water in a deep non-stick pan.
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Add the soaked and drained chana dal.
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Add salt and mix well.
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Cook on a medium flame for 15 to 20 minutes or till the dal is cooked.
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Strain well using a strainer and keep aside to cool slightly.
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For the stuffing of chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha, add the cooled dal in a mixer and blend into a coarse mixture and transfer the mixture into a bowl.
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Add 1/2 cup finely chopped onions. Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart, diabetics. Read the benefits of onions.
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Add 1/4 cup finely chopped coriander (dhania). Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details.
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Add 1 tsp garam masala.
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Add 1 tsp dried mango powder (amchur).
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Add 1 tsp green chilli paste. Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli.
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Add 1 tsp sugar. This is optional. You can avoid it if you wish.
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Add salt to taste. We have added salt while cooking chana dal. So add salt wisely at this stage.
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Mix well. The stuffing is ready.
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To make chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha, divide the dough into 12 equal portions and keep aside.
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Divide the stuffing also into 12 equal portions and keep aside.
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Roll a portion of the dough into a 100 mm. (4”) diameter circle using a little whole wheat flour for rolling.
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Place a portion of the stuffing in the centre of the circle.
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Bring together all the sides in the centre and seal tightly. Remove excess dough if any.
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Roll again into a circle of 125 mm. (5”) diameter circle using a little whole wheat flour for rolling.
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Heat a non-stick tava (griddle) and place the paratha on it. Cook on medeium flame till golden light spots appear on one side and flip it.
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Spread a little oil for cooking.
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Cook on both sides till golden brown in colour.
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Repeat steps 1 to 5 to make 11 more parathas.
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Serve chana dal paratha recipe | Indian dal ka paratha | healthy lentil stuffed paratha immediately with fresh curds.
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Cook the chana dal till it is just tender and not over cooked or mushy.
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Remember to drain the chana dal well, else the stuffing might have moisture and this might make rolling difficult.
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Blend the chana dal coarsely for a good mouthfeel.
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Chana Dal Paratha - a healthy meal.
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The dough made with wheat flour adds on to the B vitamin and fibre count of these parathas.
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Chana dal is a good source of protein.
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Onions are rich in quercetin which acts as an antioxidant. This exhibits anti-inflammatory properties to ward off the free radicals which would otherwise harm our healthy body cells.
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Diabetics, heart patients and weight watchers can include these protein parathas in their meals.
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Accompaniments
Nutrient values (Abbrv) per paratha
| Energy | 107 cal |
| Protein | 4.6 g |
| Carbohydrates | 20.3 g |
| Fiber | 3.9 g |
| Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 12.9 mg |
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