Fungawela Mug Na Parotha/Sprouted Moong Paratha
EVENT: MEGA BLOGGING MARATHON#92
THEME: A-Z FLATBREADS AND MORE – INDIAN FLATBREADS
What is Mega Blogging Marathon?
Well, its a group of bloggers who get together to post a dish for 26 days according to the chosen theme. For more details check out the initiator Srivalli’s page here. For this theme we had a choice of 3:
1. A-Z Indian Flatbreads that are not made using batter e.g. like rotis
2. A-Z Indian Flatbreads using batters e.g. dosa
3. A-Z International Flatbreads.
I decided to opt for option number 1. India has such a huge variety of flatbreads to offer that are made on the stove top, in the tandoor, in the oven, under the grill or fried. Its going to be a challenge to look for flatbreads beginning with all the letters of the alphabet as for this group cannot use batter based flatbreads. However, am up for this challenge.
We’ve now reached the 6th Day and today’s recipe is F for Fungawela Mug na Parotha. Yes going all Gujju as desperate times require desperate measures. How did I come about this recipe? A few weeks ago I went to Nairobi for my niece’s engagement. My brothers and bhabhis too were joining us after their safari trip to Ngorongoro Crater and Zanzibar. The day they were arriving my kaki decided to make a full Gujarati spread as my younger brother and bhabhi were celebrating their 25th anniversary and their daughter, my niece her 13th birthday. Usually with aam ras there’s always kadhi and to go with the rice and kadhi some sprouted mag (moong) or moth (the yellow ones). When I saw the moong, I vaguely remembered that there was another Gujarati word for sprouted besides ‘oogadela’. Asked my kaki and she told be fungawela. So that’s how my flatbread for F came into being.
The parothas are a good way to include sprouted moong in your diet. They are rich in dietary fiber, a good source of Vitamins K, B and C. They are also a rich source of iron, 1 cup of sprouted moong gives about 5-12% of the daily requirement. Sprouts contain living enzymes that helps in digestion and also boosts the metabolic process. Did you know that sprouted moong is a good source of omega 3 fatty acids? It helps to reduce the bad cholesterol and improve the good one. Sprouts also are alkaline in nature so help in reducing acidity.
So now that you know the benefits of sprouted moong or mag, then you can include them in your diet by adding them to salads, stir frying them or stuffing your parathas with them.
FUNGAWELA MAG NA PAROTHA/SPROUTED MOONG PARATHA
For the dough:
2 cups wheat flour
½ tsp salt
1 tbsp oil
1-1¼ cups water
For the filling:
2 cups sprouted moong/mag
3-4 cloves of garlic, finely chopped
¼ cup finely chopped onion
½ cup finely chopped fresh fenugreek (methi)
1-2 finely chopped green chillis
1 tsp ginger paste
1 tbsp oil
1 tsp cumin seeds (jeera)
¼ tsp asafetida (hing)
1-2 tsp lemon juice
½ tsp sugar
1 tsp dhana jiru
½ tsp turmeric powder (haldi)
½ tsp cinnamon powder
¼ tsp clove powder
1 tsp salt
extra flour for dusting
extra oil for roasting
Preparation of the dough:
- Add the flour into a big bowl.
- Add salt and mix.
- Add oil and rub it into the flour.
- Add water and begin to form the dough. It should be a soft dough like the one we make for roti.
- Shape the dough into a ball and rub some oil over it.
- Cover the dough and let it rest for at least 20-30 minutes.
- In the meantime prepare the filling.
Preparation of the sprouted moong filling:
- Heat oil in a wide pan over medium heat.
- Add cumin seeds and as soon as they begin to sizzle add asafetida and the chopped onion.
- Stir fry the onion till it becomes a bit soft.
- Add chopped garlic, chilis and ginger. Stir fry for 10-15 seconds.
- Add turmeric powder and mix.
- Add the sprouted beans and salt. Mix well.
- Cover the pan and let it cook for 3-4 minutes. Don’t cook it for too long otherwise the mixture will become watery.
- Add the rest of the ingredients. Give it a good stir and take the pan off the heat.
- Let the filling cool down a bit before using it.
Preparation of the parothas:
- Divide the dough into 8 parts. Roll each part into a ball.
- Divide the mixture into 4 parts.
- Heat a tawa or frying pan over medium heat.
- Take one part of the dough and using some flour, roll it into a circle of 6-7 inches in diameter. Keep it on the side.
- Roll another ball of dough in the same way.
- Spread the stuffing on the rolled out dough.
- Smear the edges with some water.
- Cover the filling with the other rolled out dough.
- Lightly press the edges together to seal.
- Put the stuffed paratha on the hot tawa.
- Let it cook for 1-2 minutes and carefully flip it over.
- Let that side cook for 1-2 minutes.
- Drizzle about 1 tsp of oil around the edges of the paratha.
- Using a spatula, lightly press the paratha till brown spots appear.
- Flip it over and roast that side till brown spots appear. If need be add a bit more oil.
- Cook both sides till the paratha is crispy.
- Repeat steps 4 to 16 with the remaining dough.
- Serve hot parathas with some pickle and yogurt.
- Use fresh coriander instead of methi. Methi and sprouted moong just taste awesome.
- Adjust spices according to your taste.
- Don’t over cook the sprouted moong.
A little request:
If you do try this recipe then please either
- add a comment below,
- send a picture to my email email@example.com
- tag me as #mayuri_jikoni on Instagram
- or tag me on Twitter as #Mayuri1962
You may want to check out what flatbreads I’ve made so far for this event:
A for Akki Roti
B for Bhakri
C for Chousela
D for Dalpuri
E for Ekadashi Thalipeeth
Check out what other Blogging Marathoners have made:
Sending this recipe to the following event:
September 7, 2018 at 10:24 am
This looks really good. My hubby loves sprouted mug. Reading your recipe – I like it that you made it using two rotis rather than stuffing it like you would a stuffed paratha. This gives me confidence to try this recipe.
September 7, 2018 at 10:44 am
Thanks Mina, stuffing like the way do for aloo paratha wouldn’t work as I wanted to leave the sprouts whole. Some grind the sprouts but I like the crunchiness of the sprouts.
September 8, 2018 at 3:46 am
Wow! I never thought of stuffing sprouts into a paratha! It is such a lovely way to make my kid eat some ! Lovely pick!!
September 8, 2018 at 10:20 am
Thanks Sowmya and yes a great paratha for kids too.
September 8, 2018 at 9:45 am
That is an awesome pick for the alphabet Mayuri. The parathas look so good and with the sprouts filling they are highly nutroitious..
September 8, 2018 at 10:18 am
September 8, 2018 at 9:48 am
Wow! That is such an amazing way to incorporate sprouts into our diet. Looks fabulous.
September 8, 2018 at 10:17 am
Thank you so much Harini.
September 8, 2018 at 7:08 pm
Am in love with this excellent stuffing,highly nutritious and those sprouted moongdal filling is seriously tempting me to give a try to this super inviting parathas. Lovely flatbread there.
September 9, 2018 at 9:44 am
Thank you so much Priya.
September 9, 2018 at 8:03 am
Wow ! How cool is that . I have never used sprouts as a stuffing ,my use of sprouts is limited to salads and Usal . this paratha would be so nutritious , a must make !
September 9, 2018 at 9:37 am
Thanks Vaishali. We make sprouts often to go with kadhi and rice.
September 9, 2018 at 3:22 pm
A nutritious and delicious paratha stuffed with sprouts. An excellent pick for the letter F
September 9, 2018 at 11:14 pm
Thank you so much Ritu.
September 12, 2018 at 1:29 am
Sprouted moong dal is in my list from a long time. Will document it soon. Looking awesome. surely a filling healthy and power packed meal.
September 12, 2018 at 11:06 pm
Thanks Bhawana, it sure is a healthy paratha.
Renu Agrawal Dongre
September 17, 2018 at 7:57 pm
Such a healthy dose of paratha would love to dig in this anytime of the day.
September 17, 2018 at 8:19 pm
Thanks Renu, it definitely is a healthy start to the day.
September 18, 2018 at 7:53 pm
That is one healthy paratha Mayuri! And loved reading how you arrived at the title of the dish! Never got the idea to do Stuffing with sprouts !Good one !!
September 18, 2018 at 11:48 pm
Thank you so much Padmajha.
September 19, 2018 at 5:25 am
Mayuri that’s a fantastic choice and who would’ve thought of it!..the parathas are so well done!..
September 19, 2018 at 8:00 pm
Thank you so much Srivalli.
September 20, 2018 at 2:36 am
I absolutely love sprouted moong and this is a great recipe to make with it. It will be delicious for breakfast and will be a protein packed one to keep us going for the day.
September 21, 2018 at 4:01 pm
October 12, 2018 at 9:35 am
What a thoughtful paratha.. totally protein rich. Good for anytime hunger.
October 14, 2018 at 9:01 pm