Post published on March 13, 2021 by vspiceroute

Last post modified on August 14, 2023 by vspiceroute


Mixed Dal and Rice

Mixed Dal, Rice, Vegetable Paratha for kids 

What is the staple foods in your house? Staple foods in my house is Dal (Beans), Rice, Vegetable and Roti. I believe in the vegetarian food chain that was created years ago to include all the food groups. I grew up eating this for lunch at home and at school when I was young and I would love for my son to eat the same .It’s very difficult to convince him to eat everything daily especially when he goes to school, so I came up with an idea of including all the ingredients in a Paratha/Flatbread. This recipe has been very successful as my son loves quick bites and he does not realize that he is eating all the food groups in one bite.
Prep Time 15 minutes
Cook Time 15 minutes
Course lunch, Snack
Cuisine Indian
Servings 6 parathas


  • 1/4 cup moong dal washed and soaked
  • 1/4 cup grated cauliflower
  • 1/4 cup rice washed and soaked
  • 1/4 cup chopped spinach leaves
  • salt as needed
  • 1/4 tsp red chili powder
  • 1/2 tsp dry mango powder amchoor
  • 3/4 cup whole wheat flour
  • water as needed


  • Boil the moong dal and rice in pressure cooker or instant pot with minimum water
  • Once it’s cooked drain the water and let it cool off
  • In a bowl take whole wheat flour, then add the dal, rice, grated cauliflower, chopped spinach leave, salt, dry mango powder, chili powder and then only add water if required.
  • Form a dough that should not be too firm or soft.
  • Once the dough is ready roll into desired shape and can make it small for kids and then cook it on a flat pan using ghee on both sides and once it’s brown on both sides, it’s ready.
  • Can serve this with ketchup or yogurt.


Keyword Jain, Kid-friendly, Vegan