How to Make Protein-Rich Paneer Dal Pithi at Home

Fitpiq Team, Health Tips, Healthy Recipes, Protein Rich Recipes, Weight Loss Recipes / By

Protein-Rich Paneer Dal Pithi 🥣🧀

High Protein | Healthy | Comfort Food

Ingredients of Protein-Rich Paneer Dal Pithi

For the Pithi Dough

  • ¾ cup whole wheat flour
  • ½ cup besan
  • ½ tsp ajwain
  • Salt to taste
  • Water, as required

For the Protein-Rich Paneer Filling

  • 100 g paneer, finely crumbled
  • ½ cup cooked yellow moong dal, well drained
  • 1–2 tbsp besan
  • 1 tsp grated ginger
  • 1 green chilli, finely chopped
  • 2 tbsp fresh coriander, chopped
  • ½ tsp cumin powder
  • ½ tsp coriander powder
  • ¼ tsp turmeric powder
  • ½ tsp red chilli powder
  • ½ tsp ajwain
  • Salt to taste
  • 1 tsp lemon juice

For the Dal

  • ½ cup yellow moong dal
  • ½ tsp cumin seeds
  • ½ tsp turmeric powder
  • ½ tsp coriander powder
  • ½ tsp red chilli powder
  • 1 tsp grated ginger
  • 2–3 garlic cloves, finely chopped
  • 1 green chilli, chopped
  • Salt to taste
  • 1 tsp oil
  • 3 cups water
  • Fresh coriander
  • Lemon juice, optional

Method

1. Prepare the dough:
Mix whole wheat flour, besan, ajwain and salt. Add water gradually and knead into a firm, smooth dough. Cover and rest for 15–20 minutes.

2. Prepare the filling:
Cook the moong dal until soft and drain it very well. Lightly mash it and mix with crumbled paneer, besan, ginger, green chilli, coriander and all the spices. Add lemon juice and mix well. The filling should be firm and not watery.

3. Shape the pithi:
Divide the dough into small portions and roll each into a small, thin circle. Place about 1–1½ tsp of the paneer-dal filling in the centre. Fold and seal the edges firmly. Make small half-moon or dumpling-shaped pithis.

4. Prepare the dal:
Wash the moong dal and cook with turmeric, salt and water until soft. Keep the dal slightly thin because the pithi will absorb some of the liquid.

5. Make the tadka:
Heat 1 tsp oil. Add cumin seeds, ginger, garlic and green chilli. Sauté briefly, then add coriander powder and red chilli powder.

6. Combine:
Add the cooked dal to the tadka and bring it to a gentle simmer. Carefully add the prepared pithis.

7. Cook:
Cover and cook for 8–10 minutes, or until the pithi is completely cooked. Stir gently to avoid breaking them.

8. Finish:
Add fresh coriander and a squeeze of lemon juice. Serve hot.

Quick Tips 💡

  • Drain the cooked dal really well before making the paneer filling.
  • Don’t overfill the pithi, as it can open while cooking.
  • Keep the dal slightly thin before adding the pithi.
  • For a lighter version, use low-fat paneer.
  • Avoid vigorous stirring after adding the pithi.
  • Serve with fresh coriander, lemon and a side of salad.

Advance Prep 🥣

  • Dough: Prepare up to 8–10 hours ahead and refrigerate in an airtight container.
  • Filling: Prepare the paneer-dal filling up to 1 day in advance and refrigerate.
  • Dal: Cook the dal base up to 2 days ahead and refrigerate.
  • Pithi: Shape the dumplings a few hours ahead, cover and refrigerate.
  • Cook the pithi fresh in the dal for the best texture.

Protein Boost 💪

The combination of moong dal + paneer + besan + whole wheat flour makes this version substantially more protein-rich than traditional flour-based pithi. For an additional protein boost, serve it with 150 g thick Greek yogurt/curd on the side.

please use the attached video/post as a reference for the preparation and presentation.

The final recipe should include the paneer + moong dal filling inside the pithi, while keeping the overall recipe healthy and traditional-style.