MASOOR DAL RED LENTIL SOUP WITH WHOLE WHEAT ROTI
5/5
Masoor Dal Red Lentil Soup with Whole Wheat Roti is a nutritious and delicious Indian dish. The soup is made with red lentils cooked in aromatic spices and served with whole wheat roti, a traditional Indian flatbread. This combination provides a balanced meal with protein, fiber, and essential nutrients. It is not only satisfying but also a great option for those looking to incorporate healthy ingredients into their diet.
INGREDIENTS
- 1 cup masoor dal (red lentils)
- 4 cups water
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 cloves of garlic, minced
- 1-inch piece of ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 1 teaspoon garam masala
- Salt to taste
- Fresh cilantro leaves for garnish
For the Whole Wheat Roti:
- 1 cup whole wheat flour
- Water as needed
- Salt to taste
INSTRUCTIONS
- Rinse the masoor dal thoroughly and soak it in water for about 30 minutes. Drain the water and set aside.
- In a pressure cooker or a large pot, heat some oil and add the cumin seeds. Let them sizzle for a few seconds.
- Add the chopped onions, minced garlic, and grated ginger. Sauté until the onions turn golden brown.
- Add the chopped tomatoes and cook until they become soft and mushy.
- Add the soaked masoor dal, turmeric powder, coriander powder, garam masala, and salt. Mix well.
- Add water and stir everything together. Close the pressure cooker or pot and cook for about 10-15 minutes, or until the dal becomes soft and cooked.
- Once the dal is cooked, use an immersion blender or a potato masher to blend the dal to your desired consistency.
- Adjust the seasoning if needed and simmer the dal for a few more minutes.
- For the whole wheat roti, mix the whole wheat flour, water, and salt in a bowl to form a soft dough. Divide the dough into small balls and roll them into thin rotis.
- Heat a tawa or griddle and cook the rotis on both sides until they are lightly browned and cooked.
- Serve the masoor dal soup hot, garnished with fresh cilantro leaves, along with the whole wheat roti.
WEIGHT LOSS TIPS
- Use minimal oil or opt for oil-free cooking techniques like baking or steaming.
- Increase the amount of vegetables in the soup for added fiber and nutrients.
- Limit the consumption of rotis or opt for smaller portions to control calorie intake.
- Stay hydrated by drinking plenty of water throughout the day.
- Practice portion control and listen to your body’s hunger and fullness cues.
NUTRITION VALUE
- Calories: 200 kcal
- Protein: 12g
- Carbohydrates: 36g
- Fat: 1g
- Fiber: 10g