Lentil Stew Dal With Gluten Free Roti

Lentil Stew Dal With Gluten Free Roti
Lentil Stew Dal With Gluten Free Roti

Lentil Stew Dal With Gluten Free Roti

5/5

Lentil Stew (Dal) with Gluten-Free Roti is a balanced and nourishing option for individuals following an Indian weight loss diet:

  • Lentils provide plant-based protein and dietary fiber.

  • Gluten-free roti offers a grain-free alternative for those with gluten sensitivities.

  • Spices and seasonings add flavor and depth to the dal.

INGREDIENTS

For the Lentil Stew (Dal):

  • 1 cup yellow or red lentils (masoor dal), washed and drained
  • 4 cups water
  • 1 onion, finely chopped
  • 2 tomatoes, chopped
  • 1 teaspoon ginger paste
  • 1 teaspoon garlic paste
  • 1 teaspoon cumin seeds
  • 1 teaspoon turmeric powder
  • 1/2 teaspoon red chili powder (adjust to taste)
  • Salt to taste
  • Fresh cilantro leaves for garnish
  • 1 tablespoon olive oil

For the Gluten-Free Roti:

  • 1 cup gluten-free flour blend (such as a mix of rice flour, sorghum flour, and chickpea flour)
  • Warm water (as needed)
  • Salt to taste
  • Olive oil (for cooking)

INSTRUCTIONS

For the Lentil Stew (Dal):

  1. In a large pot, combine the washed lentils and water. Bring to a boil, then reduce the heat to simmer. Skim off any foam that forms on the surface.

  2. Add the chopped onion, tomatoes, ginger paste, garlic paste, turmeric powder, cumin seeds, red chili powder, and salt to the pot.

  3. Cover the pot and let the dal simmer for about 20-25 minutes, or until the lentils are soft and fully cooked. You can add more water if needed to achieve your desired consistency.

  4. In a separate small pan, heat olive oil. Add cumin seeds and let them splutter.

  5. Pour the tempering over the cooked dal. Stir well to combine.

For the Gluten-Free Roti:

  1. In a bowl, mix the gluten-free flour blend with a pinch of salt.

  2. Gradually add warm water and knead the mixture into a smooth and soft dough. The dough should not be too sticky.

  3. Divide the dough into small balls and roll each ball into a round roti using a rolling pin. Use a little extra rice flour to dust the surface and prevent sticking.

  4. Heat a non-stick pan or skillet over medium heat. Place the rolled roti on the hot skillet.

  5. Cook for about 1-2 minutes on one side, then flip and cook for another 1-2 minutes on the other side. The roti should have golden-brown spots and be cooked through.

  6. Brush the cooked roti with a little olive oil and keep them covered in a cloth to stay warm.

To Serve:

  1. Ladle the warm Lentil Stew (Dal) into serving bowls.

  2. Serve the dal with Gluten-Free Roti for a comforting and satisfying meal.

TIPS

  1. Customize the dal with your preferred level of spiciness and richness.

  2. Be mindful of portion sizes to control your calorie intake, especially if you’re aiming to lose weight.

  3. Enjoy this classic Indian meal as a wholesome and satisfying lunch or dinner.

  4. As always, consult with a nutritionist or healthcare professional for personalized advice and guidance on your weight loss journey, especially if you have specific dietary restrictions or health concerns.

NUTRITION VALUE

  • Calories: 350-400 kcal
  • Protein: 15-18g
  • Carbohydrates: 50-55g
  • Fat: 8-10g
  • Fiber: 8-10g

Leave a Reply

Share the Post:

Contact Us