Experience the delightful fusion of taste and nutrition with our Chana Dal Stuffed Paratha, a beloved Indian flatbread reimagined for the health-conscious. This healthy vegetarian recipe combines the rich, spiced flavours of chana dal (split chickpeas) with the comforting texture of homemade dough, offering a meal that’s both satisfying and nourishing.
Ingredients
For the Dough:
- 2 cups plain flour
- 2 tablespoons semolina (sooji)
- 6 tablespoons oil
- 1 teaspoon salt
- Water, as needed to form a soft dough
For the Filling:
- 1 cup chana dal (split chickpeas), boiled until tender
- 1 teaspoon garlic paste
- 1 teaspoon ginger paste
- 1 teaspoon salt
- 1 tablespoon crushed red chillies
- 1 teaspoon turmeric powder
- 1 tablespoon cumin seeds
- 1 tablespoon coriander powder
- 1 medium onion, finely chopped
- 2 tablespoons oil
Culinary Process
Preparing the Dough:
- In a large mixing bowl, combine the plain flour, semolina, salt, and oil.
- Gradually add water, kneading until a soft, pliable dough forms.
- Cover the dough with a damp cloth and set aside to rest for 30 minutes.
Preparing the Filling:
- Heat 2 tablespoons of oil in a pan over medium heat.
- Add the chopped onion and sauté for 1 minute until translucent.
- Stir in the garlic and ginger pastes; cook for an additional 2 minutes.
- Add the boiled chana dal, crushed red chillies, turmeric powder, salt, cumin seeds, and coriander powder.
- Pour in 1 cup of water and cook on low heat for 10 minutes, allowing the flavours to meld.
- Once the mixture has thickened and the water has evaporated, remove from heat and let it cool.
- Mash the mixture lightly with a spoon to achieve a coarse texture suitable for stuffing.
Assembling the Parathas:
- Divide the rested dough into equal-sized balls.
- Flatten each ball slightly and place 1½ tablespoons of the cooled filling in the centre.
- Gather the edges of the dough to encase the filling, pinching to seal.
- Gently flatten the stuffed dough ball and roll it out carefully into a disc, about 6 inches in diameter.
- Repeat the process for the remaining dough and filling.
Cooking the Parathas:
Option 1: Frying
- Heat a non-stick skillet or tawa over medium heat.
- Place a rolled paratha onto the skillet and cook for 2-3 minutes on each side, brushing lightly with oil, until golden brown spots appear.
Option 2: Baking
- Preheat the oven to 200°C (180°C fan) or 400°F.
- Place the rolled parathas on a baking sheet lined with parchment paper.
- Bake for 10-12 minutes, flipping halfway through, until both sides are golden brown.
Nutritional Information (Per Paratha)
Approximate values based on standard ingredients and preparation methods:
- Calories: 217 kcal
- Protein: 9g
- Carbohydrates: 36g
- Fibre: 8g
- Fat: 5g
- Saturated Fat: 1g
- Sodium: 518mg
- Iron: 3mg
Health Benefits
- High in Protein: Chana dal provides a substantial protein boost, essential for muscle repair and overall health.
- Rich in Fibre: The combination of chana dal and whole grains aids in digestion and promotes a feeling of fullness.
- Low in Saturated Fat: Using minimal oil and opting for baking reduces saturated fat content, supporting heart health.
- Versatile Meal Option: Perfect for breakfast, lunch, or dinner, offering flexibility in meal planning.
Ingredient Availability in the UK
All ingredients listed are commonly available in UK supermarkets such as Tesco, Sainsbury’s, and Asda. For specialty items like chana dal, check the international foods aisle or local Asian grocery stores. Alternatively, these can be purchased online through retailers like Amazon UK or Ocado.
Serving Suggestions
- Main Course: Serve hot with a side of plain yogurt or a refreshing cucumber raita to balance the spices.
- Snack Option: Cut into wedges and serve with a tangy tamarind chutney or mint sauce for a delightful snack.
- Lunchbox Favourite: Pack with a side of fresh salad for a wholesome and satisfying lunch.
Customisation Tips
- Gluten-Free Alternative: Substitute plain flour with a gluten-free flour blend to accommodate dietary restrictions.
- Spice Level Adjustment: Modify the amount of crushed red chillies to suit your heat preference.
- Additional Fillings: Incorporate finely chopped spinach or grated carrots into the filling for added nutrition and flavour.
Final Thoughts
Embrace the rich culinary heritage of Indian cuisine with this Chana Dal Stuffed Paratha, a dish that seamlessly blends taste and health. As a healthy vegetarian option, it offers a balanced meal that’s both satisfying and nourishing. Whether you’re exploring new vegetarian recipes or seeking to add variety to your meals, this paratha is a delightful choice that doesn’t compromise on flavour or nutrition.