This val dal veggie paratha is a wholesome, protein packed Indian flatbread that is made with val dal and tons of veggies. This paratha is simply a great meal option and is also ideal for lunch packing!
Why this val dal veggie paratha?
This is a flavorful and nutrient packed paratha. It is also easy to make at the same time. This recipe makes about 12 parathas and hence this is a perfect one to make for weekly meal prop.
Since there are tons of veggies and a variety of veggies of them, it is an amazing way to have a balanced nutrition. It is also possible to sneak tons of veggies in this paratha.
The whole wheat, paneer, val dal, and flaxseed powder ensures that these parathas are nutrient dense. This paratha is a winner as this can be served for any meal.
Ingredients
Whole wheat flour - this is the base of the paratha.
Salt - gives flavor
Water - to knead the dough
Oil/ghee - oil to knead the dough and cook the stuffing.
Ghee - to cook the paratha. You can use oil too.
Veggies - thsi recipe uses variety of veggies like potato, sweet potato, carrot, zucchini, kohlrabi, cauliflower, bell pepper, ginger, garlic, kale. You may use veggies that you may have on hand.
Val dal - this dal adds top the protein profile.
Paneer - Adds flavor as well as calcium and proteins.
Flaxseed powder - Enhances nutrition profile and helps in thickening the stuffing.
Spices - Cumin, turmeric, asafetida, and garam masala - Enhance the flavor and aroma.
Herbs - cilantro and curry leaf enhance the flavor profile and add aroma.
A note
The stuffing for the paratha includes a wide variety of veggies - both green leafy and root vegetables. Therefore the mixture will be having liquid and it needs to be cooked down. Adding flaxseed powder helps in thickening the stuffing. Make sure to cook the stuffing in a pan for 15-16 minutes until the entire mixture swirls along with the spatula like halwa. This ensures easy shaping and rolling of the paratha.
Serving Suggestions
This stuffed val dal veggie paratha can be served as such. A warm paratha with a dollop of ghee is simple addictive and flavorful. Serving with a spicy pickle along with yogurt makes a comforting meal. You could also serve with Roasted Eggplant Raita or Cilantro Raita.
Storage
This paratha has paneer, a soft non melting cheese. Therefore I recommend storing these in the fridge for 3-4 days. Reheat on a pan or on the microwave to serve these parathas warm. These parathas also freeze well.
More Paratha Recipes
Chocolate Cashew Coconut Caramel Stuffed Paratha
Kale Kabocha Paratha
Lentil Lifafa
Val Dal Veggie Paratha
Ingredients
To make the dough
- 2 tbsp oil
- 3 cups Whole wheat flour
- 1½ tsp Salt
- 1¼ cup plus 1 tbsp Water
For the stuffing
- ½ cup Val dal
- 1 cup Sweet potato cubed
- ¾ cup Potato diced
- 1 cup Zucchini diced
- 2/3 cup Bell pepper diced
- 2 tbsp Ginger Chopped
- 4 cloves Garlic
- 2-4 Thai chili
- ¾ cup Carrot diced
- 2 cups Kale chopped
- 3-4 sprigs Curry leaf
- 1½ tsp salt
- ½ tsp Kashmiri chili powder
- ½ tsp Turemeric
- 1½ tbsp Flaxseed powder
- ½ cup Kohlrabi diced
- ½ cup Cauliflower florets
- 1 tbsp oil
- 1 tsp cumin
- 1 tsp Garam masala
- 2-3 tbsp Ghee
- 1 cup Paneer grated
- ⅙ tsp Asafetida
- ¼ cup cilantro chopped
Instructions
- Wash and soak the val dal for 6-8 hours. Then cook it in a pressure cooker (three whistles) until if soft but firm. Drain the excess water and set aside.
- Add the ingredients listed under "to make the dough" to a bowl or stand mixer. Sprinkle water and knead to smooth dough. Set aside for 15 minutes and then divide it into 12 equal portions.
- When the dough is resting, add all the veggies and the cooked val dal to a food processor. Process for 2 minutes to make a coarse stuffing mixture.
- Heat oil in. a pan, add cumin followed by asafetida. Then add the coarse veggie mixture, followed by salt, turmeric, Kashmiri chili powder, garam masala, flaxseed powder and scramble to a non sticky mixture. Set aside to cool.
- Add the grated paneer and cilantro, combione well and divide it into 12 equal portions.
- Take a portion of the dough and roll into a 4.5 to 5-in disc. Place a portion of the val dal veggie mixture and gather the ends to seal. Roll into a ball.. Repeat with the remaining portions.
- Take a portion of the foilled dough. Slightly flatten it and roll into a 8-in disc dusting with flour as necessary. Repeat with all the dough portions.
- Heat a cast iron pan. Place a rolled paratha and cook for a minute. flip and brush with ghee, cook for 30 seconds. Flip and brush with ghee. Cook for 20 seconds. Remove from the flame. Repeat with the remaining parathas.
- Serve warm or at room temperature with pickle and/or yogurt.
Wendy Klik says
Love the boost of protein from the dal....is val dal a brand name or just a different type?
Mayuri Patel says
Radha I often make val dal to go with rice and kadhi. Have never thought of using it any other way. Like this recipe of yours where you've used it to make parathas. Mincing the veggies and dal together, excellent idea.
Lisa says
Extra protein is a winner in my book not to mention, this recipe of yours - once again another delicious paratha!
Stacy says
All of your parathas are amazing, Radha! I'm adding val dal to my shopping list for next time I'm at the Indian market.
Karen's Kitchen Stories says
This is a very creative way to use the letter "V" for the challenge! I know where to turn if I want to make paratha of any kind!
Colleen - Faith, Hope, Love, & Luck says
Yum! I love that these have paneer in them as well as veggies. It's one of my faves!!!
Jolene says
Great tip on using the flaxseed to thicken the veggie mixture! Just love the golden brown crispy exterior you get on your paratha. I need to practice more.
hobby baker Kelly says
It's so nice that we actually have paneer available locally now. We wouldn't have found it more than five or so years ago!