Hari Moong Dal Ka Paratha | Tadke Wala Raita | Tiffin, Breakfast Recipe Kunal Kapur Hi-Protein Lunch

Chef Kunal Kapur Healthy & Diet 40 Mins 4 Servings 1.8M views Feb 28, 2024

Moong Dal ka Parantha aur sath mein Tadka Raita 😍 Sunte hi muh mein paani aa gaya na? This is a perfect breakfast recipe that keeps you full and satisfied for hours. Stuffed with the goodness of Hare Moong, I'm sure you're going to love this recipe.

Ingredients & Measurements

Carefully curated and proportioned for authentic flavor balance. Adjust chillies and salt to your personal taste.

For Paratha Dough

Moong Dal, with skin (हरि मूँग साबुत) - 1 cup
Whole Wheat Flour (आटा) - 2 cups
Cumin (जीरा) - 1 tsp
Kasoori Methi Leaves (कसूरी मेथी) - 2 tsp
Salt (नमक) - to taste
Turmeric (हल्दी) - ½ tsp
Chilli Powder (लाल मिर्च पाउडर) - 1 tsp
Heeng (हींग) - ½ tsp
Ginger, chopped (अदरक) - 2 tsp
Green chilli, chopped (हरि मिर्च) - 1 no
Onion, finely chopped (प्याज़) - 4 tbsp
Mango Pickle Masala (आम अचार का मसाला) - 1½ tbsp
Mustard Oil (सरसों तेल) - 1 tbsp
Coriander, chopped (ताज़ा धनिया) - handful
Water (पानी) - as required
Oil (तेल) - as required

Tadka Raita

Curd (दही) - 1½ cup
Salt (नमक) - to taste
Chilli Powder (लाल मिर्च पाउडर) - 1 tsp
Onion, finely chopped (प्याज़) - 4 tbsp
Tomato, finely chopped (टमाटर) - 4 tbsp
Coriander, chopped (ताज़ा धनिया) - handful
Oil (तेल) - 3 tbsp
Heeng (हींग) - ½ tsp
Dry Red Chilli (सूखी लाल मिर्च) - 2 nos
Cumin (जीरा) - 1 tsp

Step-by-Step Cooking Instructions

1
Ingredient Preparation: Wash, prep, and accurately measure all fresh ingredients, aromatics, and spice blends as listed in the ingredients section.
2
Sautéing & Blooming Spices: Heat oil or ghee in a heavy-bottomed pan over medium flame. Add whole spices and aromatics (ginger, garlic, green chillies) to bloom their essential oils until fragrant.
3
Building the Flavor Base: Add chopped onions and sauté until translucent or golden brown. Stir in tomatoes and ground spices (turmeric, coriander, chilli powder), cooking on medium-low heat until the oil begins to separate from the masala.
4
Simmering to Perfection: Incorporate the primary ingredients (vegetables, paneer, lentils, or proteins) and simmer gently with warm water or broth until tender and deeply infused with flavor.
5
Finishing & Garnish: Adjust seasoning with salt, sprinkle freshly crushed roasted kasoori methi and garam masala, and garnish generously with freshly chopped coriander leaves. Serve piping hot with roti, paratha, or fragrant basmati rice.

Chef Kunal's Pro Secret Tip

To make rich dressings without oil, emulsify soaked peanuts or cashews with hung curd (Greek yogurt) and a pinch of roasted cumin. Dress leafy vegetables only just before serving to retain maximum crispness and vitality.

Recipe FAQs & Expert Advice

How long can I store leftover Hari Moong Dal Ka Paratha?

You can store leftovers in an airtight glass container in the refrigerator for up to 3 to 4 days. When reheating, warm on medium-low heat on the stovetop and add 2–3 tablespoons of warm water if the gravy has thickened in the fridge.

Can I make this recipe vegan or dairy-free?

Yes! Simply substitute dairy ghee/butter with mustard oil or neutral cooking oil, and replace milk/curd with coconut milk or cashew cream where applicable.

What is the key technique to get restaurant-style flavor in this dish?

Focus on blooming whole spices in hot oil first, patiently sautéing the onion-tomato masala until oil separates, and finishing with a pinch of crushed roasted kasoori methi and freshly ground garam masala right before serving.