If you love the flavour of a good kachori but want something a little easier and perfect for any day of the week—you’re going to adore these matar and moong dal paratha. Soft whole wheat parathas stuffed with a spiced green peas and moong dal mixture that tastes just like your favourite kachori filling. The best part? You don’t need to deep-fry anything to enjoy those familiar flavours.
Note – This recipe has been updated from the archives – first published June 2012. I’ve added new images and content.
What I love most is how these parathas give you all the satisfaction of a kachori without the deep-frying. They’re hearty, freeze well, and make the perfect breakfast, lunch, or dinner.
And don’t worry – I’m sharing all my tips so your dough never tears, your filling stays inside, and every paratha cooks up evenly golden and soft. It’s the same concept in these aloo pyaaz paratha and paneer paratha .
Trust me, once you try them, they’ll become a regular in your kitchen… you can’t stop at one!
My go-to is served with a cup of masala chai but they are equally good with cucumber raita or gajar marcha athanu .
Ingredients notes
Be sure to check out the full recipe and exact ingredient list below in the recipe card.
Whole wheat flour – I use chakki atta, but any chapati atta works. A slightly softer dough with 2–3 tbsp oil kneaded in helps the parathas stay pliable and prevents tearing while stuffing.
Moong dal – I soak the dal for at least 4–5 hours as this ensures it softens evenly and cooks quickly without turning mushy. You want a filling that holds its shape, not a paste.
Green peas – I use frozen which work perfectly. They add natural sweetness and moisture that balances the earthiness of the dal and spices.
Spices – I use similar spices used in my lilva kachori – regular spice powders along with amchoor powder and fennel seeds.
Sesame seeds – they add a subtle nutty crunch so I never skip them. They make the filling taste more “kachori-style.”
Green chilli, garlic & ginger – I use fresh paste for a bright, zingy flavour. Adjust heat to your preference.
Sugar & lemon juice – a tiny bit of sugar rounds off the spices nicely, and lemon juice brings balance and freshness.
Coriander leaves – Adds colour and liveliness to the otherwise earthy dal mixture.
Optional – in the winter, I love adding green garlic (I use frozen) for extra depth of flavour.
Tips for perfect paratha
- Getting the Dough Right
- Knead a soft, smooth, pliable dough—not too firm. A slightly softer dough seals better around the stuffing.
- Let it rest for at least 15 minutes ; this relaxes the gluten and prevents tearing later.
- Preparing the Filling
- Make sure the mixture is completely cool and as dry as possible before rolling. Warm filling will steam inside the dough and cause cracks.
- The filling should hold its shape when rolled into a ball. If it feels wet, cook a few more minutes to dry it out.
- Stuffing the Paratha
- Roll the dough ball to about 4–5 inches , keeping the centre slightly thicker and edges thinner—this helps the filling stay enclosed.
- Place the stuffing ball in the centre and gently pinch and gather the edges together.
- Press the stuffed ball gently and dust lightly with flour.
- Rolling Without Tearing
- Roll with a light hand , moving from the centre outwards.
- If you see any filling peeking out, dab a little flour on it and continue — don’t panic!
- Rotate the paratha as you roll; this keeps the thickness even.
- Cooking on the Tawa
- Make sure the tawa is hot before placing the paratha.
- Cook on medium heat with a little oil on both sides until golden spots appear.
- Press the edges gently with a spatula so it cooks through evenly.
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
Don’t forget to follow me on social media using the buttons below – I can’t wait to see you all there!
- YouTube
Moong Dal Matar Paratha
Ingredients
Paratha Dough
- 2 cup whole wheat flour + for dusting
- 3 tablespoon oil
- ½ teaspoon ajwain carom seeds
- salt to taste
Green Peas Filling
- ¼ cup yellow moong daal
- 1 cup green peas I used frozen
- 2 tablespoon oil
- 1 teaspoon cumin seeds
- ½ teaspoon hing asafoetida
- 1 teaspoon amchoor powder
- salt to taste
- ½ teaspoon turmeric powder
- 1 teaspoon red chilli powder
- 2 tablespoon green chillies, ginger and garlic puree combined
- 1 tablespoon sesame seeds optional
- 1 tablespoon sugar
- 1 tablespoon fennel seeds
- 2 tablespoon coriander
Instructions
- Soak ¼ cup yellow moong daal for 2-3 hours.
Paratha Dough
- In a big mixing bowl mix 2 cup whole wheat flour , 3 tablespoon oil , ½ teaspoon ajwain and salt to taste .
- Knead soft and pliable dough with using enough water. Cover with a clean kitchen napkin and set aside for 10 minutes.
Filling
- In a saucepan, add the soaked dal (drain the water), add salt and turmeric powder. Pour fresh water so that the dal is just covered. Mix well and cover with lid. Cook on low heat until just cooked and softened.
- In a frying pan, heat 2 tablespoon oil on medium heat, then add 1 teaspoon cumin seeds and ½ teaspoon hing . Once they crackle add 1 tablespoon sesame seeds , 1 tablespoon fennel seeds and 2 tablespoon green chillies, ginger and garlic puree . Saute for a few seconds then add 1 cup green peas .
- Add a few spoons of water, mix well and cover with a lid.
- Allow to cook until the peas are tender. Now add cooked dal and mash the mixture with a potato masher but do not completely puree the filling.
- Keep the heat low and add 1 teaspoon amchoor powder , ½ teaspoon turmeric powder , 1 teaspoon red chilli powder , 1 tablespoon sugar and salt to taste . Mix well.
- As it cooks, you will see the mixture become one mass.
- Sprinkle over 2 tablespoon coriander . Let it cool at room temperature.
Make the paratha
- Make equal golf sized balls from the filling mixture. Set aside.
- Make equal lemon size balls from the dough. Roll out a thin circle from one of the dough balls on a floured surface – about 4-5 ” diameters.
- Place a one stuffing ball on the rolled dough.
- Gather the sides and bring them together in the middle. Once again make a ball.
- Gently press down on the dough ball, dust with some dry atta and roll out again.
- Heat a tawa on medium heat. Place the rolled paratha onto the hot tawa. Once it has partly cooked on the bottom side, flip over and apply oil liberally on the surface. Flip again and oil the top side. Flip once more – you will see small brown spots appear. Remove from the heat and repeat with the remaining paratha.
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
Moong Dal Matar Paratha
Ingredients
Paratha Dough
- 2 cup whole wheat flour + for dusting
- 3 tablespoon oil
- ½ teaspoon ajwain carom seeds
- salt to taste
Green Peas Filling
- ¼ cup yellow moong daal
- 1 cup green peas I used frozen
- 2 tablespoon oil
- 1 teaspoon cumin seeds
- ½ teaspoon hing asafoetida
- 1 teaspoon amchoor powder
- salt to taste
- ½ teaspoon turmeric powder
- 1 teaspoon red chilli powder
- 2 tablespoon green chillies, ginger and garlic puree combined
- 1 tablespoon sesame seeds optional
- 1 tablespoon sugar
- 1 tablespoon fennel seeds
- 2 tablespoon coriander
Instructions
- Soak ¼ cup yellow moong daal for 2-3 hours.
Paratha Dough
- In a big mixing bowl mix 2 cup whole wheat flour , 3 tablespoon oil , ½ teaspoon ajwain and salt to taste .
- Knead soft and pliable dough with using enough water. Cover with a clean kitchen napkin and set aside for 10 minutes.
Filling
- In a saucepan, add the soaked dal (drain the water), add salt and turmeric powder. Pour fresh water so that the dal is just covered. Mix well and cover with lid. Cook on low heat until just cooked and softened.
- In a frying pan, heat 2 tablespoon oil on medium heat, then add 1 teaspoon cumin seeds and ½ teaspoon hing . Once they crackle add 1 tablespoon sesame seeds , 1 tablespoon fennel seeds and 2 tablespoon green chillies, ginger and garlic puree . Saute for a few seconds then add 1 cup green peas .
- Add a few spoons of water, mix well and cover with a lid.
- Allow to cook until the peas are tender. Now add cooked dal and mash the mixture with a potato masher but do not completely puree the filling.
- Keep the heat low and add 1 teaspoon amchoor powder , ½ teaspoon turmeric powder , 1 teaspoon red chilli powder , 1 tablespoon sugar and salt to taste . Mix well.
- As it cooks, you will see the mixture become one mass.
- Sprinkle over 2 tablespoon coriander . Let it cool at room temperature.
Make the paratha
- Make equal golf sized balls from the filling mixture. Set aside.
- Make equal lemon size balls from the dough. Roll out a thin circle from one of the dough balls on a floured surface - about 4-5 ” diameters.
- Place a one stuffing ball on the rolled dough.
- Gather the sides and bring them together in the middle. Once again make a ball.
- Gently press down on the dough ball, dust with some dry atta and roll out again.
- Heat a tawa on medium heat. Place the rolled paratha onto the hot tawa. Once it has partly cooked on the bottom side, flip over and apply oil liberally on the surface. Flip again and oil the top side. Flip once more - you will see small brown spots appear. Remove from the heat and repeat with the remaining paratha.
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
Can you have too much of a good thing? Not when it comes to these Palak Matar Paneer Paratha. A paratha dough made with fresh spinach (you can really taste it!) encases a gently spiced paneer and green pea filling. Perfect for breakfast, brunch or lunch.
Note – This recipe has been updated from the archives – first published August 2018. I’ve added new images and content, the recipe remains the same.
I love palak paneer , I love matar paneer and (you guessed it), I also love paratha ! These stuffed parathas do a pretty good job of combing the best of all three.
I like them with yogurt and gajar achar . Take a look through my thorough guide on what to serve with paratha – there is something for everyone.
The Recipe Details
Be sure to check out the full recipe and exact ingredient list below in the recipe card.
They have the same concept as stuffed paneer paratha and matar paratha and the dough is similar to spinach roti .
The paratha dough uses a whole bag of spinach and is also lightly spiced with fresh green chillies and ginger.
The filling is a tasty mix of crumbled paneer, smashed peas, green chillies, ginger and Indian spice powders. I want to keep the filling white and green, so I only use cumin coriander powder, garam masala, amchoor and kasuri methi.
For the paneer, I stick to homemade paneer which is already soft crumbly but you can definitely use shop-bought.
How to stuff parathas properly
Making the dough and filling is pretty straight forward, but assembling the paratha takes a little skill. Here is my step by step guide to rolling perfect stuffed paratha without the filling leaking out or any cracks.
You want to knead a soft and supple paratha dough. A stiff dough will be difficult to roll, so keep it on the looser side.
Ensure the filling is cooled before adding to the paratha.
Soft and supple spinach dough
Spiced paneer stuffing
Roll a ball into a small circle. Use more dough than you would use for a roti.
Place a reasonable amount of filling on the circle. Too much will cause the paratha to break when rolling. Leave a gap around the edges to seal the paratha.
Gently pull together all the sides tightly. Make sure to seal the edges well so they don’t come apart when rolling.
Lightly dust with flour before rolling out again gently. Rotate the paratha as you roll to keep the thickness even. Roll from the centre outwards and use a gentle hand.
Paneer stuffing placed on the rolled dough
Gather the edges and seal tightly
Gently roll the paratha
Heat a pan on medium-high heat. Place the paratha on the hot tawa and allow the bottom side to cook about half way. Flip over and spread oil onto the top side, flip again and spread oil again. Flip once more – you’ll see small brown spots. That’s your sign the paratha are cooked through.
If you see black or very large spots, lower the heat.
Frying paratha on a hot skillet
Shallow fried paratha with small brown spots
As always if you make this recipe, be sure to leave me a comment, rate this recipe and tag me on Instagram @jcookingodyssey or #jcookingodyssey. I love seeing all your photos of my recipe recreations!
Don’t forget to follow me on social media using the buttons below – I can’t wait to see you all there!
- YouTube
Palak Paneer Paratha
Ingredients
Paratha Dough
- 250 gram spinach approx 8-10 cups
- 1 green chilli
- ½ inch ginger
- 3 cup whole wheat flour plus more for dusting
- 1 teaspoon ajwain seeds
- salt to taste
- 2 tablespoon oil
Filling
- 1 cup green peas
- 1 cup grated paneer
- 1 tablespoon oil
- 1 teaspoon cumin seeds
- pinch asafoetida
- 2 tablespoon green chillies and ginger minced
- 1 tablespoon ground cumin and coriander
- ½ teaspoon garam masala
- 1 teaspoon dry fenugreek leaves
- ½ teaspoon dry mango powder
- 2 tablespoon coriander
- salt to taste
- oil for pan-frying
Instructions
Dough
- Heat a large pot of water, once it’s boiling, add the spinach. Blanch for about minute, then remove the spinach from the water with a slotted spoon. Add the frozen peas to the boiling water and cook for 2 minutes. Drain the peas and set aside.
- Place the blanched spinach, green chilli and ginger in a blender. Blend to a smooth puree.
- In a wide bowl, mix the spinach puree, whole wheat flour, ajwain, oil and salt.
- Knead a soft pliable dough. You may or may not need any water.
- Cover the dough with the clean kitchen towel and leave it aside.
Filling
- In a food processor crush the peas coarsely.
- In a non-stick pan, heat oil and add cumin seeds.
- Once they crackle, add hing and minced chilli ginger.
- Fry for few seconds then add peas and grated paneer.
- Add salt, cumin coriander powder, garam masala and amchur powder along with kasoori methi.
- Mix well and cook the mixture for a few minutes or until it’s dry.
- Remove from the heat and allow to cool.
Make the paratha
- Make equal lemon sized balls from the dough. Take one ball and roll out into a 4-5" circle.
- Place a tablespoon of stuffing on the rolled dough.
- Gather the sides and bring them together. Pinch tightly. Once again make a ball and flatten slightly.
- Dust over some dry flour and roll out once again.
- Heat tawa or griddle and cook on both sides, applying a little oil until you see small brown spots.
Notes
Nutrition
PLEASE NOTE: Nutritional values are estimated by a computer and may vary based on ingredients and portion sizes. For personalised dietary advice, please consult a qualified healthcare professional.
