Roti Canai with Dhal
Breakfast • India
How to Make Roti Canai with Dhal (Traditional & Healthy Version)
Roti Canai with Dhal is a celebrated breakfast dish with roots in the Indian Muslim communities of South India, particularly Tamil Nadu and Kerala, where it is known as 'parotta' served with 'dal'. This iconic combination is beloved across India, especially in regions where hearty breakfasts are a way of life. The roti canai, made with whole wheat 'atta', is flaky on the outside and soft inside, while the dhal is rich, lightly spiced, and deeply comforting. The pairing delivers a balance of textures and flavors, making it a staple in many Indian households, especially during festivals and large family gatherings. This dish is a perfect example of how traditional Indian food can be both flavorful and health-conscious. The use of whole wheat flour and protein-rich lentils (dal) ensures a meal that's nourishing as well as satisfying. Popular across the southern states and often enjoyed during festivals like Pongal or family get-togethers, Roti Canai with Dhal is an ideal dish for those seeking authentic taste with wholesome nutrition. With its simple ingredients and the use of a 'tawa' (griddle), this recipe brings the taste of Indian street food to your home kitchen while keeping calories in check.
Ingredients(for 2 rotis and 1 medium bowl of dhal)
- 1 cup Whole wheat flour (atta) (आटा)
- as needed Water (For kneading)
- 1/2 tsp Salt (नमक)
- 2 tsp Oil (Any neutral oil)
- 1/2 cup Toor dal (split pigeon peas) (अरहर दाल)
- 1 small, finely chopped Onion (प्याज)
- 1 medium, chopped Tomato (टमाटर)
- 1/2 inch, grated Ginger (अदरक)
- 1, finely chopped Green chili (हरी मिर्च) - optional
- 1/4 tsp Turmeric powder (हल्दी)
- 1/2 tsp Cumin seeds (जीरा)
- 1/2 tsp Coriander powder (धनिया पाउडर)
- 6-8 Curry leaves (कड़ी पत्ता) - optional
- 2 tbsp, chopped Fresh coriander (For garnish) - optional
Instructions
- 1
In a large bowl, mix whole wheat atta with 1/2 tsp salt. Gradually add water and knead into a smooth, soft dough. Cover and let it rest for 10 minutes.
10 minutes
Resting the dough makes the rotis softer and easier to roll.
- 2
Divide the dough into equal balls. Roll each ball into a thin circle, brush lightly with oil, fold, and roll out again to create layers.
5 minutes
Brushing oil and folding gives the roti a flaky, layered texture.
- 3
Heat a tawa (griddle) on medium flame. Cook each roti until golden spots appear, flipping and pressing gently, using minimal oil.
8 minutes
Use a soft cloth to press the roti while cooking for fluffy layers.
- 4
Rinse and pressure cook toor dal with 2 cups water, turmeric, and a pinch of salt until soft (2-3 whistles). Mash lightly.
10 minutes
Mashing dal slightly creates a creamy texture for the dhal.
Why This Dish is Healthy
Roti Canai with Dhal is a healthy vegetarian breakfast choice for Indian families. It offers a balanced meal with protein, fiber, and complex carbs, keeping you full longer and avoiding blood sugar spikes. The use of whole grains and pulses supports heart health and weight management, and the recipe can be adapted to use even less oil for those watching their calorie intake. With its wholesome ingredients and simple preparation, it’s perfect for a nourishing start to your day.
This Roti Canai with Dhal recipe is packed with complex carbohydrates from whole wheat atta and high-quality plant protein from toor dal, making it an excellent choice for sustained energy. The dish provides dietary fiber, essential for digestive health, and is rich in iron, magnesium, and B vitamins. The use of minimal oil keeps the fat content low, while fresh vegetables supply antioxidants and vitamins. This combination is low in cholesterol and can be adapted for various dietary needs.
Pro Tips
- 💡Use warm water for kneading dough for softer rotis.
- 💡Rest the dough well to enhance flakiness.
- 💡Add a pinch of asafoetida (hing) to the dhal for added flavor and better digestion.
Storage & Serving
Store leftover roti in an airtight container for up to 1 day; reheat on tawa before serving. Dhal can be refrigerated for 2 days. Add a splash of water while reheating to adjust consistency.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 340.0 kcal |
