The Green Moong/Mung Bean paratha is a great option to incorporate proteins and fibers in our meal. Though almost all the lentils contain a good amount of protein in them, some beans are really high in protein and other nutrients, and green moong bean is one of them. You can have them as sprouts in salads or cook them to eat along with rice or roti, and you can stuff also them in parathas; either ways, it’s a very tasty and healthy meal choice that can be prepared easily without the requirement of any strenuous work in the kitchen.
My son joined the soccer team at his school and he needs a lot of energy to play the game. He is very picky when it comes to food and prefers only dal rice and curd rice. I always prepare different kinds of dal with rajma, lobia, chickpeas, mixed lentils etc. for him. He doesn’t like to eat plain flat bread/roti but he likes it when it is used as a stuffing for parathas. So sometimes, I prepare this green moong bean paratha as a healthy and light meal to have it for his lunch box or to eat for dinner. I say ‘light meal’, because I don’t deep fry the parathas in the oil. I always roast them on the skillet/tawa using a very less amount of ghee. I don’t feel the need to have any accompanying dishes with this paratha, as the cooked moong bean that is flavored with spices itself is a very filling meal, and hence I prefer some plain yogurt or simple raita with a touch of some Indian pickle.
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Moong Bean Paratha Recipe:
Wash and boil the moong in the pressure cooker by adding water that is just enough to cook the moong. Add some turmeric powder and salt to taste before closing the lid of the pressure cooker. Moong cooks very quickly, so all you need is one whistle if you’re using the pressure cooker. You can also cook it in the saucepan until the moong is soft. Drain any excess water if left, after cooking. Add some cumin powder, coriander powder, red chili powder and dry mango powder (amchur) to the boiled moong and gently mix it through. You can also add some chopped fresh coriander.
Prepare the dough needed to make the roti by combining the wheat flour, salt and water. Some people also use milk or butter or ghee to make the dough soft. It’s purely a personal choice. Leave the dough to rest for at least half an hour by covering it with a moist cloth or towel before making the paratha. After setting it aside for 30 minutes, divide the dough into small portions, enough to make rotis of your desired size. Take a dough portion, dust it lightly in the flour and flatten it on the rolling board or kitchen surface by pressing it down. Roll the dough out into approximately 3-4 inch diameter circles, all while dusting it with flour in regular intervals to prevent the dough from sticking to the surface. Place 2 scoops of the filling on the centre of the circle and wrap it up by holding all the edges of the roti and bringing it to the centre, as shown in the picture above. Then gently flatten it by pressing it with the rolling pin. Make sure not to overstuff the roti. Proceed with the remaining dough and stuffing portions as described above.
You can also use another method to make the paratha, which is by placing the stuffing on one rolled portion of the roti and closing it with the other rolled portion of the dough on top. And give it a gentle roll with the rolling pin to even it out. You can try any of these two methods that you find easy, to make the parathas.
Heat the skillet/tawa over medium heat and when it is hot enough place the filled flat bread or paratha on it. Let it cook on medium heat for about half a minute or so and flip over. Add a tea spoon of ghee or butter or oil, whatever you prefer, and cook the other side too. Flip the roti over a couple of times until both sides turn golden brown and are cooked evenly. Make sure you cook on medium heat as it allows the parathas to get crispy on the outside while maintaining a soft texture inside. Once the paratha is cooked enough, transfer it onto a plate and cover it with aluminum foil to keep it warm until you’re done cooking the rest of the parathas. Serve them with a simple raita or plain yogurt and some pickle by the side. Enjoy it while hot!
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| Prep Time | 15 minutes |
| Cook Time | 30-45 minutes |
| Servings |
parathas
|
- 1 cup of green moong bean
- 1/4 tsp turmeric powder
- 1 tsp cumin powder
- 1 tsp coriander powder
- 1-2 tsp red chili powder (adjust as per your spice tolerance)
- 1/2 tsp amchur or dry mango powder
- 2-3 tbsp of freshly chopped coriander leaves
- salt to taste
Ingredients
For stuffing
For dough
|
|
- Wash and boil the moong in the pressure cooker by adding water that is just enough to cook the moong. Add some turmeric powder and salt to taste before closing the lid of the pressure cooker.
- Drain any excess water if left, after cooking.
- Add cumin powder, coriander powder, red chili powder and dry mango powder (amchur) to the moong and gently mix it through.
- Also add in some freshly chopped coriander leaves.
- Taking a bowl, add the ingredients for the dough and knead it into a soft and smooth dough by adding water as required.
- Cover the dough with a moist cloth and keep it aside to rest for at least half an hour.
- After setting it aside for 30 minutes, divide the dough into small portions, enough to make rotis of your desired size.
- Take a dough portion, dust it in the flour and flatten it on the rolling board and make rotis (flat breads).
- Place about two scoops of the filling on the centre of the circle and wrap it up by holding all the edges of the roti and bringing it to the centre.
- Then gently flatten it by pressing it with the rolling pin.
- Heat the skillet/tawa over medium heat and when it is hot enough place the filled flat bread or paratha on it.
- Let it cook on medium heat for about half a minute or so and flip over. Add a tea spoon of ghee or butter or oil whatever you prefer and cook the other side too.
- Once the paratha is cooked enough, transfer it into a plate and cover it with aluminum foil to keep it warm until you’re done cooking the rest of the parathas.
- Serve them with a simple raita or plain yogurt and some pickle by the side. Enjoy it while hot!
Looking healthy and tasty. Do we need to soak moong bean
I generally don’t soak the moong as it cooks easily in the pressure cooker, but half an hour soaking is good enough if you prefer to do that way.
Looks tasty and healthy too…surely wiil try it.
Thank you Sailaja!