Daal with Roti

Daal with Roti is a wholesome and comforting Indian dish that combines protein-rich lentils with freshly made whole wheat flatbreads. This simple yet flavorful meal is perfect for a healthy supper, providing a balance of nutrients and satisfying flavors.

Ingredients

• Yellow split lentils (moong dal) - 100 grams
• Water - 500 ml
• Turmeric powder - 1/2 teaspoon
• Salt - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Ginger (grated) - 1 teaspoon
• Garlic (minced) - 1 teaspoon
• Green chili (slit) - 1
• Tomato (chopped) - 1 medium
• Coriander leaves (chopped) - 2 tablespoons
• Ghee or oil - 1 tablespoon
• Whole wheat flour - 150 grams
• Warm water (for kneading) - as needed
• Ghee or butter (for roti) - 1 tablespoon

Steps

1. Rinse the yellow split lentils in cold water until the water runs clear.
2. In a pot, combine the rinsed lentils, 500 ml of water, turmeric powder, and salt. Bring to a boil, then reduce heat and let it simmer for about 20 minutes or until the lentils are soft.
3. In a separate pan, heat 1 tablespoon of ghee or oil over medium heat. Add cumin seeds and let them splutter.
4. Add the grated ginger, minced garlic, and slit green chili to the pan. Sauté for 1-2 minutes until fragrant.
5. Add the chopped tomato and cook until it softens, about 3-4 minutes. Stir in the cooked lentils and mix well. Cook for an additional 5 minutes, adjusting salt if necessary. Garnish with chopped coriander leaves.
6. For the roti, in a mixing bowl, combine the whole wheat flour and a pinch of salt. Gradually add warm water and knead until a soft dough forms. Cover with a damp cloth and let it rest for 10 minutes.
7. Divide the dough into 2 equal portions. Roll each portion into a ball and flatten it. Using a rolling pin, roll out into a circular shape about 1/8 inch thick.
8. Heat a tawa or skillet over medium-high heat. Cook each roti for about 1-2 minutes on each side until golden brown, brushing with ghee or butter while cooking.
9. Serve the hot daal with warm rotis, and enjoy your healthy Indian supper!

Nutrition

• Calories: 350
• Protein: 15 g
• Carbs: 60 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 3 g
• Unsaturated Fat: 4 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber, supporting muscle growth and digestive health.
• Contains essential vitamins and minerals, promoting overall health and well-being.

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