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
- 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)
- 1 tsp Oil (for tadka)
- 1/2 tsp Ghee (for finishing (optional))
Step-by-step instructions
Step 1 · Wash masoor dal thoroughly and soak for 10 minutes
Wash masoor dal thoroughly and soak for 10 minutes. Drain.
Step 2 · In a pressure cooker
In a pressure cooker, add soaked dal, water, turmeric, and salt. Pressure cook for 3 whistles or until dal is soft.
Step 3 · Heat oil in a kadhai or pan
Heat oil in a kadhai or pan. Add cumin seeds. Once they splutter, add onion and sauté till golden.
Step 4 · Add ginger-garlic paste
Add ginger-garlic paste. Sauté for a minute, then add chopped tomatoes and cook till soft.
Step 5 · Add red chilli powder
Add red chilli powder. Mix well, then pour in the cooked dal. Adjust salt and simmer for 5 minutes.
Step 6 · Knead atta with water to make a soft dough
Knead atta with water to make a soft dough. Divide into 4 balls. Roll each into a circle.
Step 7 · Heat tawa and cook rotis on both sides till golden spots appear
Heat tawa and cook rotis on both sides till golden spots appear. Smear with a touch of ghee if desired.
Step 8 · Garnish dal with coriander leaves and serve hot with rotis
Garnish dal with coriander leaves and serve hot with rotis.
Why this recipe 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.
A note on tradition
Masoor Dal with Roti is a staple in North Indian households, often forming the backbone of weekday lunches. It is commonly served during festivals like Holi or Lohri, as part of a larger vegetarian spread. The dish reflects the Indian ethos of simple, wholesome food, and is often considered comfort food across states like Punjab, Haryana, and Uttar Pradesh. Its versatility and ease of preparation make it a favorite for both busy families and festive feasts.