Tiffin Recipe : Stir Fried Veggies and Dal Ka Parantha
This tiffin recipe combines the goodness of stir-fried vegetables with the wholesome taste of dal ka parantha. It's a perfect blend of health and flavor, making it an ideal meal for any time of the day. The parantha dough is enriched with boiled moong dal and spices, while the stir-fried...
Ingredients
For the Dough
Wheat flour1 1/2cup
bowl Boiled moong dal1/2
Salt1/2tsp
Turmeric powder1/4tsp
Red chilli powder1/4tsp
Garam masala1/4tsp
For Stir-Fried Veggies
Olive oil1tsp
Medium Sliced onion1
Sliced capsicum (Red, Yellow and Green)
Sliced beans
Sliced carrots- Salt1tsp
Black pepper powder1/2tsp- Schezwan sauce1tsp
Cottage cheese (diced)100g
For Garnish
Coriander leaves (Chopped)
Nos. Green chilli1
Nutrition (per serving)
Calories
281.8kcal (14.09%)
Protein
11.4g (22.8%)
Carbs
31.8g (11.55%)
Sugars
1.1g (2.3%)
Healthy Fat
8.6g
Unhealthy Fat
3.1g
% Daily Value based on a 2000 calorie diet
How to make Tiffin Recipe : Stir Fried Veggies and Dal Ka Parantha
Prepare the Dough
- Step 1
Mix wheat flour, boiled moong dal, salt, turmeric powder, red chilli powder, and garam masala to make a soft dough. Keep it aside for 15 minutes.
Prepare the Stir-Fried Veggies
- Step 1
Finely chop the onion, green chilli, and coriander leaves.
- Step 2
Heat olive oil and roast sliced onion.
- Step 3
Add sliced capsicum, beans, and carrots. Mix and roast them on high flame.
- Step 4
Add salt and black pepper powder, then mix well.
- Step 5
Add schezwan sauce and diced cottage cheese. Sauté for 2 minutes. Stir-fried veggies are ready!
Cook the Paranthas
- Step 1
Make small ball from the dough, roll them into a flat bread.
- Step 2
Add lots of ghee and cook a soft parantha.
- Step 3
Serve the paranthas with the stir-fried veggies. Delicious stir-fried veggies and dal ka parantha are ready, this makes a perfect lunch box !
Nutrition (per serving)
Nutrition (per serving)
Calories
281.8kcal (14.09%)
Protein
11.4g (22.8%)
Carbs
31.8g (11.55%)
Sugars
1.1g (2.3%)
Healthy Fat
8.6g
Unhealthy Fat
3.1g
% Daily Value based on a 2000 calorie diet
Tips & Tricks
Ensure the dough is soft and pliable for easier rolling of paranthas.
Cook the veggies on high flame to retain their crunch and vibrant colors.
Adjust the spice levels according to your preference by increasing or decreasing the schezwan sauce and chilli powder.
FAQS
Can I use any other type of dal for the dough?
Yes, you can use other types of boiled dal like masoor dal or toor dal, but moong dal is recommended for its mild flavor and smooth texture.
Can I make the paranthas ahead of time?
Yes, you can prepare the paranthas ahead and reheat them on a skillet before serving. However, they are best enjoyed fresh.
Can I substitute olive oil with another type of oil?
Yes, you can use any neutral cooking oil like sunflower oil or vegetable oil as a substitute for olive oil.
Is it necessary to use schezwan sauce?
Schezwan sauce adds a spicy and tangy flavor to the veggies, but you can skip it or replace it with another sauce of your choice.
Can I make this recipe gluten-free?
To make it gluten-free, substitute wheat flour with a gluten-free flour blend suitable for making paranthas.
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Ritika
(@foodforfoodies)
Hi, I am an engineer + MBA with passion for cooking & video creation. I am so excited to share my love of Indian cuisine with you. I love to experiment and create new recipes which are healthy and tasty at the same time. You will find many Kid's and office tiffin ideas here. Growing up, my family always cooked traditional Indian dishes at home, and I have always been fascinated by the rich flavors and diversity of Indian food. Hi, I am an engineer + MBA with passion for cooking & video creation. I am so excited to share my love of Indian...
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