Moong Dal with 2 Roti
Lunch • India
How to Make Moong Dal with 2 Roti (Traditional & Healthy Version)
Moong Dal with 2 Roti is a quintessential North Indian lunch, celebrated for its simplicity, nutritional value, and comforting flavors. Moong dal, also known as 'mung bean', is a staple in Indian kitchens, especially in Punjab, Uttar Pradesh, and Rajasthan. This dish is often served during festivals like Holi and Navratri, as it is light yet hearty, making it perfect for both everyday meals and special occasions. The dal is gently spiced with turmeric, cumin, and ginger, while the roti is prepared from whole wheat 'atta' on a 'tawa'—giving the meal an earthy aroma and taste. This combination is loved for its balanced nutrition and digestibility. Moong dal is known for its quick cooking time and soft texture, which blends beautifully with the mildly roasted rotis. Together, they create a meal that is high in protein and fiber, keeping you full and energized throughout the day. Whether you are seeking a wholesome weekday lunch or a festive meal, Moong Dal with 2 Roti is a time-tested choice in Indian households. Its popularity stems from its adaptability, as you can adjust the spices and accompaniments to suit your region and taste preferences. Moong Dal with 2 Roti is not just a meal—it’s a cultural experience, reflecting the colors and flavors of North India. From school lunchboxes to family gatherings, this dish holds a special place in the hearts of millions. The use of basic pantry ingredients makes it accessible, while its health benefits make it ideal for calorie-conscious individuals. Enjoy this classic Indian lunch and bring tradition to your table!
Ingredients(for 1 bowl moong dal with 2 medium rotis)
- 1 cup Moong dal (mung bean) (washed and soaked)
- 2 cups Atta (whole wheat flour) (for roti)
- 1 inch Ginger (finely grated)
- 1 tsp Cumin seeds (jeera)
- 1/2 tsp Turmeric powder (haldi)
- 1 Green chilli (finely chopped) - optional
- to taste Salt
- 1 tsp Ghee (optional for tempering) - optional
- 3 cups Water (for dal)
- 2 tbsp Coriander leaves (chopped for garnish) - optional
Instructions
- 1
Wash and soak moong dal for 10 minutes. Drain excess water.
10 minutes
Soaking reduces cooking time and enhances digestibility.
- 2
In a pressure cooker, add soaked dal, turmeric, salt, ginger, and 3 cups water. Cook for 3 whistles or until dal is soft.
10 minutes
Do not overcook; dal should be soft but not mushy.
- 3
Prepare tempering: Heat ghee in a small pan, add cumin seeds and green chilli. Sauté for 30 seconds and pour over cooked dal.
2 minutes
Use ghee sparingly for health-conscious version.
- 4
Simmer dal for 2-3 minutes on low heat. Adjust salt and garnish with coriander leaves.
3 minutes
Fresh coriander enhances flavor and nutrition.
Why This Dish is Healthy
Moong Dal with 2 Roti is a balanced meal, ideal for calorie-conscious eaters. It’s low in fat, vegetarian, and nutrient-dense—making it suitable for weight loss, diabetes management, and muscle building. The dish ensures satiety without overloading on calories, and the high fiber content promotes gut health while keeping blood sugar stable.
Moong dal is rich in plant-based protein, dietary fiber, and essential vitamins like B-complex, iron, and potassium. Whole wheat rotis provide complex carbohydrates, manganese, and magnesium. The combination aids in muscle repair, supports digestive health, and delivers sustained energy. Using minimal ghee and fresh ingredients keeps the dish low in saturated fat and high in micronutrients.
Pro Tips
- 💡Tip 1: Soak moong dal to reduce cooking time and improve digestibility.
- 💡Tip 2: Use minimal ghee for tempering to keep calories low.
- 💡Tip 3: Rest atta dough for softer, puffier rotis.
Storage & Serving
Store leftover dal in an airtight container in the refrigerator for up to 2 days. Rotis are best consumed fresh, but can be wrapped in a cloth and kept for 6-8 hours. Reheat dal gently on the stove, add a splash of water if thickened.
Best served: Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 325.0 kcal |
