MIXED DAL WITH CUCUMBER RAITA AND WHOLE WHEAT PARATHA RECIPE
5/5
Mixed Dal with Cucumber Raita and Whole Wheat Paratha is a healthy and fulfilling Indian meal that combines protein-rich lentils, refreshing cucumber raita, and nutritious whole wheat parathas. This recipe is not only delicious but also suitable for Indian weight loss diets as it provides a balanced combination of proteins, fiber, and essential nutrients.
INGREDIENTS
For Mixed Dal:
- 1/2 cup yellow moong dal (split yellow lentils)
- 1/2 cup masoor dal (red lentils)
- 1/2 cup toor dal (pigeon pea lentils)
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 green chili, slit lengthwise (optional)
- 1 teaspoon cumin seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon garam masala
- Salt to taste
- Fresh coriander leaves for garnish
For Cucumber Raita:
- 1 cucumber, peeled and grated
- 1 cup yogurt
- 1/4 teaspoon roasted cumin powder
- Salt to taste
- Fresh mint leaves for garnish
For Whole Wheat Paratha:
- 1 cup whole wheat flour
- Water for kneading
- Ghee or oil for cooking
INSTRUCTIONS
For Mixed Dal:
- Rinse all the lentils under cold water until the water runs clear. Soak them in water for 30 minutes, then drain.
- In a pressure cooker or large pot, add the soaked lentils, chopped onions, tomatoes, minced garlic, grated ginger, green chili, cumin seeds, turmeric powder, red chili powder, and salt.
- Add enough water to cover the lentils and vegetables. Pressure cook for 3-4 whistles or simmer on the stovetop for about 30-40 minutes until the lentils are cooked and soft.
- Once cooked, mash the dal slightly using a spoon or a whisk to get a creamy consistency.
- Garnish with fresh coriander leaves.
For Cucumber Raita:
- In a bowl, whisk the yogurt until smooth.
- Add the grated cucumber, roasted cumin powder, and salt. Mix well.
- Garnish with fresh mint leaves.
For Whole Wheat Paratha:
- In a mixing bowl, combine the whole wheat flour and a pinch of salt.
- Gradually add water and knead to form a soft dough.
- Divide the dough into small balls and roll each ball into a circle using a rolling pin.
- Heat a tawa or a griddle over medium heat and cook each paratha, brushing ghee or oil on both sides until golden brown spots appear.
TIPS
- You can customize the dal by using different combinations of lentils or using just one type of lentil.
- For added flavor, you can temper the dal with ghee and whole spices like cumin seeds, mustard seeds, and asafoetida before adding the lentils and vegetables.
- Adjust the spice level of the dal by adding more or less red chili powder and green chilies.
- Serve the mixed dal with hot whole wheat parathas and cucumber raita for a complete and satisfying meal.
- To enhance the nutritional value, you can add finely chopped spinach or other leafy greens to the dal during cooking.
NUTRITION VALUE
- Calories: Approximately 350 per serving (1 serving of mixed dal, 1 serving of cucumber raita, and 2 parathas)
- Fat: 8g
- Carbohydrates: 58g
- Protein: 18g
- Fiber: 10g
