Toor Dal with 2 Roti
Lunch • India
How to Make Toor Dal with 2 Roti (Traditional & Healthy Version)
Toor Dal with 2 Roti is a classic North Indian lunch staple, cherished for its comforting flavors and wholesome nutrition. Toor dal, also known as arhar dal, is gently simmered with spices and finished with a fragrant tadka (tempering) of cumin, garlic, and tomatoes. Paired with soft, whole wheat roti made from atta, this meal is a daily favorite in many Indian households, bringing together simplicity and nourishment in every bite. This dish is deeply rooted in Indian culinary tradition, often served during family gatherings, festivals, and regular lunches. Its mild, earthy taste, balanced with subtle spices, appeals to all age groups. Toor dal is a backbone of Indian vegetarian cuisine, especially in states like Uttar Pradesh, Punjab, and Haryana. Roti, cooked fresh on a tawa, complements the dal perfectly, making this combination light yet filling. Not only is Toor Dal with Roti delicious and easy to prepare, but it is also an excellent choice for those seeking a healthy, protein-rich vegetarian meal. This recipe uses minimal oil and no cream, focusing on authentic flavors and nutrition. Whether enjoyed on a regular weekday or during festivals like Holi and Diwali, this dish is sure to evoke nostalgia and satisfaction.
Ingredients(for 1 bowl toor dal with 2 medium rotis per person)
- 1/2 cup Toor dal (arhar dal)
- 2 cups Water
- 1/4 tsp Turmeric powder (haldi)
- to taste Salt
- 1 small, finely chopped Onion
- 1 medium, chopped Tomato
- 1, slit Green chili - optional
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Ginger-garlic paste
- 1 tsp Cooking oil or ghee
- 1 tbsp, chopped Fresh coriander leaves - optional
- 1 cup Whole wheat flour (atta) (For roti)
- as needed Water (for dough)
Instructions
- 1
Wash and soak toor dal for 10 minutes. Drain and pressure cook with 2 cups water, turmeric powder, and salt for 3 whistles or until soft.
10 minutes
Soaking dal helps in faster cooking and better digestibility.
- 2
Mash the cooked dal lightly and set aside.
2 minutes
Mashing gives the dal a creamy texture.
- 3
Heat oil or ghee in a kadhai. Add cumin seeds; let them splutter. Add chopped onion and sauté until golden.
3 minutes
Sauté onions on medium flame for best flavor.
- 4
Add ginger-garlic paste and green chili. Fry for 1 minute. Add chopped tomato and cook until soft.
4 minutes
Cook tomatoes until oil separates for best taste.
Why This Dish is Healthy
This dish is a wholesome, balanced meal providing high protein from toor dal and sustained energy from whole wheat rotis. Using minimal oil and no cream or butter keeps the calorie count low. It is suitable for weight management, diabetes control, and overall wellness. The fiber content helps with satiety and gut health, while the inclusion of fresh vegetables boosts vitamin intake.
Toor dal is an excellent source of plant-based protein, dietary fiber, and essential minerals like iron, potassium, and magnesium. Whole wheat rotis made from atta are rich in complex carbohydrates, B vitamins, and fiber. This meal is low in saturated fat and free from cholesterol, making it ideal for heart health. The moderate use of spices aids digestion, while the inclusion of fresh herbs adds antioxidants.
Pro Tips
- 💡Tip 1: Always soak dal before cooking for better texture and digestibility.
- 💡Tip 2: Use a hot tawa for soft, puffed rotis.
- 💡Tip 3: Add a pinch of hing in tadka for authentic flavor and better digestion.
Storage & Serving
Store cooked dal in an airtight container in the refrigerator for up to 2 days. Roti is best enjoyed fresh, but can be wrapped in a cloth and stored for 6-8 hours. Reheat dal on the stove and sprinkle water on rotis before reheating on a tawa.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 340.0 kcal |
