Moong Dal Papad with Least Oil
Lunch • India
How to Make Moong Dal Papad with Least Oil (Traditional & Healthy Version)
Moong Dal Papad is a beloved North Indian snack and lunch accompaniment, enjoyed for its crispiness, earthy flavor, and versatility. Traditionally, these papads are handmade in Indian homes, especially during the summer months when families gather to roll and sun-dry the papads on rooftops. With roots deeply embedded in regional cuisines of Rajasthan, Uttar Pradesh, and Punjab, Moong Dal Papad is often served with dal, sabzi, or as a crunchy side with everyday meals. This healthy version uses minimal oil, retaining the authentic taste while making it suitable for those tracking calories. The papad, made primarily from moong dal (split yellow lentils), is packed with protein and fiber, making it an excellent choice for health-conscious individuals. Preparing papad at home also allows you to customize spices and avoid preservatives found in market versions. Whether served with a squeeze of nimbu (lemon) or alongside chutneys, this Moong Dal Papad is a delightful, guilt-free treat, perfect for lunch or festive thalis. It's a testament to Indian culinary heritage, blending tradition with modern health needs.
Ingredients(for 2-3 medium papads per serving)
- 1 cup Moong dal (split yellow lentils) (washed and soaked)
- 1/2 tsp Black pepper (kali mirch, freshly ground)
- 1/2 tsp Cumin seeds (jeera)
- 1/8 tsp Hing (asafoetida) (optional, for digestion) - optional
- to taste Salt (sendha namak for vrat)
- 1/4 tsp Red chilli powder (lal mirch) - optional
- a pinch Baking soda (for crispiness) - optional
- 1/2 tsp Oil (cold-pressed or mustard oil)
- as needed Water (for grinding and dough)
Instructions
- 1
Wash and soak moong dal for 2-3 hours. Drain and grind to a smooth, thick paste using minimal water.
5 minutes
Ensure the paste is thick so the papads hold shape and crisp well.
- 2
Transfer the paste to a mixing bowl. Add black pepper, cumin seeds, hing, salt, red chilli powder, and baking soda. Mix thoroughly.
4 minutes
Mix with hands for even spice distribution.
- 3
Lightly grease your hands and divide the dough into small balls. Place each ball between two oiled plastic sheets or parchment.
3 minutes
Use a belan (rolling pin) to roll evenly for thin, crispy papads.
- 4
Roll each ball into a thin disc, about 5-6 inches diameter. Remove the top sheet carefully.
3 minutes
Thinner papads yield better crunch and roast faster.
Why This Dish is Healthy
This recipe uses whole moong dal, a low-GI lentil that helps stabilize blood sugar levels and promotes heart health. By roasting instead of deep-frying, we drastically reduce calorie and fat intake, making it ideal for weight loss and diabetic diets. Homemade means no preservatives or excess sodium, supporting overall wellness and making lunch both nourishing and satisfying.
Moong Dal Papad is a powerhouse of plant-based protein, making it perfect for vegetarians and those seeking muscle recovery. Moong dal is low in fat, rich in dietary fiber, B-vitamins, iron, and potassium. The use of minimal oil keeps the fat content low, while spices like cumin and hing aid digestion. This papad supports satiety, gut health, and provides slow-release energy, making it a nutritious snack or lunch side.
Pro Tips
- 💡Tip 1: Always use minimal water while grinding—thick dough yields crispier papads.
- 💡Tip 2: Sun-dry rolled papads for even better texture, if weather permits.
- 💡Tip 3: Experiment with spices like ajwain or crushed coriander seeds for unique flavors.
Storage & Serving
Store roasted papads in an airtight container for up to 2 weeks. Unroasted, sun-dried papads can last for months in a dry, cool place.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 38.0 kcal |
