Jawar Moong Dal Lauki Daliya 1 Roti
Lunch • India
How to Make Jawar Moong Dal Lauki Daliya 1 Roti (Traditional & Healthy Version)
Jawar Moong Dal Lauki Daliya with 1 Roti is a wholesome Indian lunch meal combining the nutrition of millets, pulses, vegetables, and whole wheat. This dish is especially popular in regions like Maharashtra, Rajasthan, and Gujarat, where jawar (sorghum millet) and daliya (broken wheat) are staple grains. Lauki (bottle gourd) and moong dal (split yellow lentils) impart a delicate flavor and soft texture, making this meal both comforting and digestible. The inclusion of a single roti (chapati) made from atta completes the meal with complex carbohydrates and dietary fiber. Traditionally, Jawar Moong Dal Lauki Daliya is enjoyed as a light yet filling lunch, perfect for hot Indian afternoons. The mild spices and subtle aroma evoke memories of home-cooked meals during festivals like Makar Sankranti, when millets and dals are celebrated for their nourishing qualities. This dish is not only loved for its taste but also for its easy digestion, making it ideal for all age groups, from kids to seniors. Its balanced macros, high fiber, and rich protein content make it a popular choice among health-conscious families across India.
Ingredients(for 1 bowl daliya with 1 roti per person)
- 1/2 cup Jawar (Sorghum) flour (for daliya preparation)
- 1/2 cup Daliya (broken wheat) (cracked wheat)
- 1/3 cup Moong dal (yellow split lentils) (washed and soaked)
- 1 cup Lauki (bottle gourd) (peeled and grated)
- 1/2 cup Whole wheat atta (for 2 rotis)
- 1/2 tsp Jeera (cumin seeds) (for tempering)
- 1/4 tsp Haldi (turmeric powder)
- 1 Green chilli (finely chopped) - optional
- to taste Salt
- 2 tbsp Fresh coriander leaves (finely chopped)
- 1 tsp Ghee or cold-pressed oil (for tempering)
- 2-3 cups Water (as needed)
Instructions
- 1
Rinse and soak moong dal for 15 minutes. Prepare daliya by lightly roasting in a kadhai until aromatic.
7 minutes
Roasting daliya enhances its nutty flavor and prevents stickiness.
- 2
In a pressure cooker, heat ghee or oil. Add jeera, let it splutter, then add green chilli and haldi.
2 minutes
Use ghee for authentic flavor and improved nutrient absorption.
- 3
Add grated lauki and sauté for 2 minutes. Stir in soaked moong dal, jawar flour, and roasted daliya.
3 minutes
Sautéing lauki brings out its natural sweetness.
- 4
Add salt and 2-3 cups water. Pressure cook for 2 whistles or until everything is soft and cooked.
10 minutes
Do not overcook to retain texture and nutrients.
Why This Dish is Healthy
This dish is a heart-healthy combination of low-GI grains and plant-based protein, making it suitable for weight loss and diabetic diets. The use of lauki reduces calorie density while increasing fiber and micronutrients. Minimal oil and whole ingredients support gut health, muscle repair, and sustained energy, marking it as a balanced lunch option in Indian vegetarian cuisine.
Jawar Moong Dal Lauki Daliya with roti is rich in protein from moong dal and jawar, high in dietary fiber, and low in unhealthy fats. Bottle gourd provides vitamins C, B, and minerals like potassium and calcium, supporting hydration and digestion. Daliya and jawar are complex carbohydrates, keeping you fuller longer and helping regulate blood sugar. The addition of coriander and spices offers antioxidants and boosts immunity.
Pro Tips
- 💡Tip 1: Roast daliya before cooking to enhance flavor and avoid stickiness.
- 💡Tip 2: Grate lauki just before cooking to prevent browning.
- 💡Tip 3: Add a pinch of ajwain (carom seeds) for better digestion if desired.
Storage & Serving
Store leftover daliya in an airtight container in the refrigerator for up to 2 days. Reheat with a splash of water to restore moisture. Rotis are best consumed fresh but can be wrapped in cloth and stored for 6-8 hours.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 250.0 kcal |
