MIXED DAL WITH WHOLE WHEAT PARATHA RECIPE
5/5
Lentil and Vegetable Stir-Fry with Brown Rice is a delicious and healthy dish that combines protein-rich lentils, crunchy vegetables, and wholesome brown rice. This recipe is packed with nutrients, fiber, and essential vitamins, making it a satisfying and nutritious meal option. The lentils provide a hearty and filling texture, while the colorful vegetables add freshness and flavor. With its combination of protein, complex carbohydrates, and vegetables, Lentil and Vegetable Stir-Fry with Brown Rice is a balanced and nourishing dish that is suitable for those looking to incorporate more plant-based meals into their diet.
INGREDIENTS
For Mixed Dal:
- 1/2 cup split green gram (moong dal)
- 1/2 cup split pigeon peas (toor dal)
- 1/2 cup split Bengal gram (chana dal)
- 1/2 cup split red lentils (masoor dal)
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 green chilies, slit lengthwise
- 1 teaspoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon red chili powder (optional)
- Salt to taste
- Fresh cilantro leaves for garnish
- Lemon wedges for serving
For Whole Wheat Paratha:
- 2 cups whole wheat flour
- Water for kneading the dough
- Ghee or oil for cooking the parathas
INSTRUCTIONS
For Mixed Dal:
- Rinse all the lentils thoroughly and soak them in water for about 30 minutes. Drain and set aside.
- In a pressure cooker, heat oil over medium heat. Add the chopped onion and sauté until it turns golden brown.
- Add the ginger-garlic paste and slit green chilies. Sauté for a minute until fragrant.
- Add the chopped tomatoes and cook until they become soft and mushy.
- Add the soaked and drained lentils to the cooker along with turmeric powder, cumin powder, coriander powder, and red chili powder (if using). Mix well.
- Add enough water to cover the lentils and season with salt.
- Close the pressure cooker and cook for about 4-5 whistles or until the lentils are fully cooked and tender.
- Once the pressure is released, open the cooker and stir the dal. If needed, add more water to adjust the consistency.
- Garnish with fresh cilantro leaves and serve hot with lemon wedges.
For Whole Wheat Paratha:
- In a mixing bowl, combine whole wheat flour with a pinch of salt. Gradually add water and knead until you have a smooth and pliable dough.
- Divide the dough into small equal-sized balls.
- Take one dough ball and roll it into a small circle. Apply ghee or oil on one side and fold it into a semi-circle.
- Apply ghee or oil on the folded side and fold it again to form a triangle.
- Roll out the triangle gently into a circular shape.
- Heat a tawa or flat pan over medium heat. Place the rolled paratha on the hot tawa and cook until brown spots appear on one side.
- Flip the paratha and cook the other side until brown spots appear.
- Apply ghee or oil on both sides while cooking to make the paratha crispy.
- Repeat the process for the remaining dough balls.
WEIGHT LOSS TIPS
- Limit the use of oil or ghee while cooking the dal and parathas.
- Opt for smaller portion sizes to control calorie intake.
- Include plenty of fresh vegetables as side dishes to increase nutrient density.
- Engage in regular physical activity along with a balanced diet for effective weight loss.
NUTRITION VALUE
- Calories: 350-400 kcal
- Protein: 15-18g
- Fat: 5-8g
- Carbohydrates: 60-70g
- Fiber: 10-12g
