Daal with Chapati

Daal with Chapati is a wholesome and hearty Indian dish that combines protein-rich lentils with soft, homemade flatbreads. This satisfying meal is not only flavorful but also packed with nutrients, making it a perfect choice for a healthy supper.

Ingredients

• Red lentils (masoor dal) - 100 grams
• Water - 500 ml
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Cilantro (coriander leaves) - a handful, chopped
• Oil (vegetable or ghee) - 2 tablespoons
• Whole wheat flour - 150 grams
• Water (for dough) - approximately 50 ml
• Butter (optional) - 1 teaspoon

Steps

1. Rinse the red lentils under cold water until the water runs clear.
2. In a pot, combine the rinsed lentils, 500 ml water, turmeric powder, and salt. Bring to a boil and then reduce to a simmer. Cook for about 20 minutes or until the lentils are soft and fully cooked.
3. In a separate pan, heat the oil over medium heat. Add cumin seeds and sauté until they begin to sizzle.
4. Add the chopped onion, ginger, and garlic to the pan. Cook until the onion is golden brown.
5. Stir in the chopped tomato and cook until it's soft and pulpy.
6. Add the cooked lentils to the pan with the onion-tomato mixture. Mix well and cook for an additional 5 minutes. Adjust seasoning to taste and finish with chopped cilantro.
7. For the chapati, in a bowl, mix the whole wheat flour with a pinch of salt. Gradually add water and knead to form a soft dough.
8. Divide the dough into 4 equal portions and roll each portion into a ball. Roll each ball into thin circles using a rolling pin.
9. Heat a skillet over medium-high heat and cook each chapati for about 30 seconds on each side or until brown spots appear. Optionally, brush with butter after cooking.
10. Serve the hot daal with chapati, garnished with more cilantro if desired.

Nutrition

• Calories: 400
• Protein: 18 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, promoting muscle health and digestion.
• Contains essential vitamins and minerals, supporting overall health.

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