Masoor Dal with 2 Roti
Lunch • India
How to Make Masoor Dal with 2 Roti (Traditional & Healthy Version)
Masoor Dal with 2 Roti is a quintessential North Indian lunch, celebrated for its comforting flavors and balanced nutrition. Masoor dal, or red lentils, is a staple in Indian households, especially during the weekdays when a quick, hearty, and protein-rich meal is needed. The earthy, mildly spiced dal pairs beautifully with freshly made rotis (flatbreads) crafted from whole wheat atta, creating a meal that is both satisfying and nourishing. Traditionally enjoyed across northern states like Punjab, Uttar Pradesh, and Haryana, this combination is a fixture in thalis and everyday family meals. This dish is not only easy to prepare but also adapts well to health-conscious cooking. The dal is simmered with ginger, garlic, tomatoes, and a simple tadka of cumin, making it flavorful with minimal oil. Roti made on the tawa adds to the fiber content and keeps the meal light. During festivals such as Holi or simple gatherings, Masoor Dal with Roti finds its place on the dining table, often accompanied by a side of salad or achar. Its subtle spices and homely taste make it suitable for all ages, ensuring it remains a beloved choice for lunch in Indian homes.
Ingredients(for 1 medium bowl masoor dal with 2 medium rotis)
- 1 cup Masoor dal (red lentils) (मसूर दाल)
- 1 cup Whole wheat atta (for roti)
- 3 cups Water (for cooking dal)
- 1 medium, finely chopped Tomato (टमाटर)
- 1 small, finely chopped Onion (प्याज)
- 1 tsp Ginger-garlic paste (अदरक-लहसुन पेस्ट)
- 1/2 tsp Cumin seeds (जीरा)
- 1/4 tsp Turmeric powder (हल्दी)
- 1/4 tsp Red chilli powder (लाल मिर्च पाउडर)
- to taste Salt (नमक)
- 2 tbsp, chopped Fresh coriander leaves (धनिया पत्ता) - optional
- 1 tsp Oil (for tadka)
- 1/2 tsp Ghee (for finishing (optional)) - optional
Instructions
- 1
Wash masoor dal thoroughly and soak for 10 minutes. Drain.
10 minutes
Soaking helps reduce cooking time and makes dal more digestible.
- 2
In a pressure cooker, add soaked dal, water, turmeric, and salt. Pressure cook for 3 whistles or until dal is soft.
10 minutes
Do not overcook to retain texture.
- 3
Heat oil in a kadhai or pan. Add cumin seeds. Once they splutter, add onion and sauté till golden.
3 minutes
Sauté on medium flame to avoid burning.
- 4
Add ginger-garlic paste. Sauté for a minute, then add chopped tomatoes and cook till soft.
3 minutes
Cook till oil separates for best flavor.
Why This Dish is Healthy
Masoor Dal with 2 Roti is a balanced meal that combines proteins, complex carbs, and fiber, supporting steady energy levels and weight management. Using whole wheat atta and minimal ghee or oil reduces empty calories while providing essential nutrients. The spices used, such as turmeric and cumin, offer anti-inflammatory and digestive benefits, making this dish an ideal choice for a healthy Indian lunch.
Masoor dal is a powerhouse of plant-based protein, dietary fiber, and essential micronutrients like iron, folate, and potassium. Whole wheat rotis provide complex carbohydrates and additional fiber, promoting satiety and digestive health. The use of minimal oil and fresh ingredients keeps the meal light yet filling. This dish is low in saturated fat and contains no cholesterol, making it heart-healthy. The inclusion of turmeric and cumin adds antioxidants and supports immunity.
Pro Tips
- 💡Tip 1: Adjust water for desired dal consistency—thicker for roti, thinner for rice.
- 💡Tip 2: Add a pinch of asafoetida (hing) in tadka for better digestion.
- 💡Tip 3: Keep rotis soft by stacking and covering them with a clean cotton cloth.
Storage & Serving
Store leftover dal in an airtight container in the refrigerator for up to 2 days. Reheat on a stove with a splash of water. Rotis are best consumed fresh but can be wrapped in a cloth and stored for up to 8 hours.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 330.0 kcal |
