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green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha |


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Green Moong Dal and Spring Onion Paratha

green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha | with 48 amazing images.

green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha is a satiating and nutritious Indian staple. Learn how to make stuffed green moong dal paratha.

To make green moong dal paratha with spring onions, combine all the ingredients in a deep bowl and knead into a soft dough using enough water. Divide the dough into 6 equal portions. Keep aside. Divide the stuffing into 6 equal portions. Keep aside. Roll out each portion of the dough into a 75 mm. (3") diameter circle. Place one portion of the stuffing in the centre of the circle and bring together all the sides in the centre and seal tightly. Roll out again into a 1oo mm. (4") diameter circle, using a little whole wheat flour for rolling. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook each paratha on the greased hot tava, using ¼ tsp of oil, till they turn golden brown in colour from both the sides. Serve immediately with fresh curds.

Simple though it is to prepare, there is an exotic feel to this stuffed green moong dal paratha. Prepared with wholesome whole wheat flour, these parathas are stuffed with a delicious combination of cooked green moong dal and crunchy spring onions, perked up with common spice powders.

The secret to getting a perfectly textured green moong dal paratha with spring onions is to cook the green moong dal to the right consistency, till it is soft and you are able to mash it with your fingers, but not too mushy. This way you will get a nice and grainy filling rather than a gooey one.

This fibre rich healthy green moong dal vegetable paratha can be served to heart patients and diabetics both. Weight-watchers can further benefit by the protein in these parathas too. The sulphur compounds and the antioxidant quercetin from the spring onions will further protect the arteries and the heart by reducing oxidative damage.

Tips for healthy green moong dal vegetable paratha. 1. Serve healthy green moong dal vegetable paratha with curds. See how to make dahi. 2. Always use a spatula and press down while cooking the paratha. This must be done all over the stuffed green moong dal paratha as we want all sides cooked evenly. 3. Serve stuffed green moong dal paratha with lahsun ki chutney. 4. Serve green moong dal vegetable paratha with aam ka achar.

Enjoy green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha | with step by step photos.

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Green Moong Dal and Spring Onion Paratha recipe - How to make Green Moong Dal and Spring Onion Paratha

Soaking time:  3 hours   Preparation Time:    Cooking Time:    Total Time:     6Makes 6 parathas
Show me for parathas

Ingredients

For The Dough
1 cup whole wheat flour (gehun ka atta)
1 tsp ghee
salt to taste

To Be Mixed Into A Stuffing
3 tbsp green moong dal (split green gram) , soaked for 3 hours , boiled and drained
1/4 cup finely chopped spring onions
1 tsp chilli powder
1 tsp cumin seeds (jeera) powder
1/4 tsp asafoetida (hing)
salt to taste

Other Ingredients For Green Moong Dal and Spring Onion Paratha
 whole wheat flour (gehun ka atta) for rolling
1 3/4 tsp oil for cooking

For Serving With Green Moong Dal and Spring Onion Paratha
 fresh curd (dahi)
Method

For the dough
    For the dough
  1. Combine all the ingredients in a deep bowl and knead into a soft dough using enough water.
  2. Divide the dough into 6 equal portions. Keep aside.

How to proceed
    How to proceed
  1. To make green moong dal paratha with spring onions, divide the stuffing into 6 equal portions. Keep aside.
  2. Roll out each portion of the dough into a 75 mm. (3") diameter circle.
  3. Place one portion of the stuffing in the centre of the circle and bring together all the sides in the centre and seal tightly.
  4. Roll out again into a 1oo mm. (4") diameter circle, using a little whole wheat flour for rolling.
  5. Heat a non-stick tava (griddle) and grease it with ¼ tsp of oil. Cook each paratha on the greased hot tava, using ¼ tsp of oil, till they turn golden brown in colour from both the sides.
  6. Serve immediately with fresh curds.

Green Moong Dal and Spring Onion Paratha recipe with step by step photos

like green moong dal paratha with spring onions
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what is green moong dal paratha with spring onions made off?
  1. what is green moong dal paratha with spring onions made off? healthy green moong dal vegetable paratha is made from cheap and easily available ingredients in India such as  a whole wheat flour dough and a stuffing of 3 tbsp green moong dal (split green gram) , soaked for 3 hours , boiled and drained, 1/4 cup finely chopped spring onions (whites and greens), 1 tsp chilli powder, 1 tsp cumin seeds (jeera) powder and 1/4 tsp asafoetida (hing). See below image of list of ingredients for green moong dal paratha with spring onions paratha.

how to soak and boil green moong dal
  1. This is what green moong dal looks like. Moong or green gram is a small ¼-inch, round, olive-green bean that is mustard or off-white coloured inside. The beans have a sweet flavour, soft texture, and are easy to digest. Green gram is available in many forms including whole, split, de-husked (yellow) and ground. Split moong beans or green moong dal is green gram that has been split but not skinned. Since the husk is not removed completely, the green colour is retained. The splitting is done in a mill. 
     
  2. Put in water and clean. As you can see there is lots of dirt. 
  3. We have now cleaned the dal. 
  4. Cover and soak green moong dal for 60 minutes in warm water or 3 hours in room temperature water. Note at 30 minutes the dal is still a little hard. 
  5. Drain the water out. 
  6. Keep aside cleaned and soaked green moong dal.  
  7. Bring water to boil in a pan. Add the soaked and drained green moong dal.
  8. Add salt to taste. We added 1/8 tsp salt.
  9. Cook for 5 minutes on high flame or till green moong dal is cooked.
  10. Drain.
  11. Soaked, drained and cooked green moong dal.

benefits of green moong dal
    • Good for Blood: Moong dal is rich in Folate, Vitamin B9 or Folic Acidwhich helps your body to produce and maintain new cells, especially red blood cells.
    • Importance during pregnancy: It is particularly important for pregnant women to have enough folate. They must start having folate rich foods even while they are planning to conceive. Folic acid deficiency in pregnancy can cause neural tube defects in the growing baby. Optimum folate levels need to be maintained before and during pregnancy. Try combining more than one source of folate in one recipe to make up for your increased nutrient demands of pregnancy.
    • See 9 fabulous benefits of green moong dal.


dough for green moong dal paratha with spring onions
  1. In a deep bowl put 1 cup whole wheat flour (gehun ka atta).
  2. Add 1 tsp ghee.
  3. Add salt to taste. We added 1/8 tsp salt.
  4. Add enough water to knead into a soft dough. We added 1/4 cup water initially and then another 2 tbls water later.
  5. Knead into a soft dough.

stuffing for green moong dal paratha with spring onions
  1. In a bowl put the green moong dal (split green gram) , soaked for 3 hours , boiled and drained. See above on step by step on how to soak, drain and cook green moong dal.
  2. Add 1/4 cup finely chopped spring onions (whites and greens).
  3. Add 1 tsp chilli powder.
  4. Add 1 tsp cumin seeds (jeera) powder.
  5. Add 1/4 tsp asafoetida (hing).
  6. Add salt to taste. We added 1/2 tsp salt.
  7. Mix well and keep aside.
  8. Divide filling into 6 equal portions.

rolling stuffed green moong dal paratha
  1. Divide the stuffing into 6 equal portions. 
  2. Flatten the dough on the rolling board and dust with flour.
  3. Roll out each portion of the dough into a 75 mm. (3") diameter circle.
  4. Place one portion of the stuffing in the centre of the paratha.
  5. Roll opposite sides of the roti over the stuffing and pinch to seal the top.
  6. Bring the 2 edges together and pinch to form a money bag.
  7. Flatten the money bag.
  8. Roll out dough to make a 4 inch ( 100 mm ) circle.

cooking stuffed green moong dal paratha
  1. To make green moong dal paratha with spring onions recipe | stuffed green moong dal paratha | healthy green moong dal vegetable paratha |   heat a non-stick tava (griddle) and grease it with oil. 
  2. Put rolled paratha on tava. 
     
  3. Cook paratha on hot non-stick tava (griddle)  on medium heat for 30 to 45 seconds. 
  4. Grease paratha with oil.
  5. Flip over and cook the other side. 
  6. Always use a spaltula and press down while cooking the paratha. This must be done all over the stuffed green moong dal paratha  as we want all sides cooked evenly.  
  7. Keep cooking and flipping for a few second. Cook till golden brown. Yout paratha is ready. 
  8. Place green moong dal paratha with spring onions | stuffed green moong dal paratha | healthy green moong dal vegetable paratha | in serving bowl or plate. 
  9. Serve green moong dal paratha with spring onions | stuffed green moong dal paratha | healthy green moong dal vegetable paratha | hot.

tips for healthy green moong dal vegetable paratha
  1. Serve healthy green moong dal vegetable paratha with curds. See how to make dahi.
  2. Always use a spaltula and press down while cooking the paratha. This must be done all over the stuffed green moong dal paratha as we want all sides cooked evenly. 
  3. Serve stuffed green moong dal paratha with lahsun ki chutney. 
  4. Serve green moong dal vegetable paratha with aam ka achar.

health benefits of healthy green moong dal vegetable paratha
  1. Healthy Green Moong Dal Vegetable Paratha – for diabetes, weight loss and healthy heart.
  2. The fibre in these parathas are healthy for the gut as well as to maintain blood sugar and blood cholesterol levels. 
  3. The protein from the moong dal will help nourish the cells of the body. 
  4. The antioxidant quercetin from the spring onions will help reduce inflammation in the body. 
  5. Two of these parathas with a bowl of curd will make a calcium rich meal. 
Accompaniments

Green Peas Masala Curry ( Quick Recipe) 
Kishmish ka Murabba, Sweet Raisin Pickle 
Subzi Pasanda 
Sweet Peach Pickle, Stewed Peach 

Nutrient values (Abbrv) per paratha
Energy106 cal
Protein4.4 g
Carbohydrates20.1 g
Fiber3.3 g
Fat1.3 g
Cholesterol0 mg
Sodium6.3 mg

RECIPE SOURCE : Achaar Aur ParatheBuy this cookbook
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Reviews

Bermi Parathas
4
Gandhi Dhwani
 on 10 Feb 15 04:10 PM


Masaledaar spicy moong dal filling is delicious by itself. When stuffed in the parathas, it tastes even better. The stuffing is so yummy, that i am sure while making also, it will be difficult for you to stop by having it just like that.. These parathas tastes great with curds.
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