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
- 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
- 1/2 tsp Cumin seeds (jeera)
- 1 tsp Ginger-garlic paste
- 1 tsp Cooking oil or ghee
- 1 tbsp, chopped Fresh coriander leaves
- 1 cup Whole wheat flour (atta) (For roti)
- as needed Water (for dough)
Step-by-step instructions
Step 1 · Wash and soak toor dal for 10 minutes
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.
Step 2 · Mash the cooked dal lightly and set aside
Mash the cooked dal lightly and set aside.
Step 3 · Heat oil or ghee in a kadhai
Heat oil or ghee in a kadhai. Add cumin seeds; let them splutter. Add chopped onion and sauté until golden.
Step 4 · Add ginger-garlic paste and green chili
Add ginger-garlic paste and green chili. Fry for 1 minute. Add chopped tomato and cook until soft.
Step 5 · Pour in cooked dal
Pour in cooked dal, mix well, and simmer for 5 minutes on low heat. Adjust salt if needed.
Step 6 · Garnish with fresh coriander leaves before serving
Garnish with fresh coriander leaves before serving.
Step 7 · For roti: In a bowl
For roti: In a bowl, mix atta with water to form a soft dough. Rest for 5 minutes. Divide into 4 balls, roll into discs, and cook on a hot tawa until both sides are golden brown, using minimal oil if desired.
Why this recipe 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.
A note on tradition
Toor dal with roti is a beloved lunch in North Indian homes, especially in states like Punjab, Haryana, and Uttar Pradesh. It is a staple during everyday meals and is also served during festivals such as Holi and Diwali for its comforting taste and ease of preparation. Regional variations may include tempering with hing (asafoetida) or adding vegetables like spinach or bottle gourd. This meal is associated with simplicity, satiety, and the warmth of home-cooked food.