A hearty and flavorful North Indian lentil curry made with split chickpeas, simmered in a savory onion-tomato masala. This protein-packed dish is a staple comfort food, perfect with hot rotis or steamed basmati rice.
Prep15 min
Cook45 min
Soak120 min
Servings4
Serving size: 1 serving
284cal
11gprotein
39gcarbs
Ingredients
1 cup Chana Dal (Rinsed well and soaked for at least 2-3 hours)
2 tbsp Ghee (Can be substituted with oil for a vegan version)
1 tsp Cumin Seeds
0.25 tsp Hing (Also known as Asafoetida)
1 large Onion (Finely chopped)
1 tbsp Ginger-Garlic Paste (Freshly made is best)
2 pcs Green Chili (Slit lengthwise, adjust to taste)
Soft, thin, and light Indian flatbreads made from whole wheat flour. They puff up beautifully on an open flame, making them a perfect, healthy accompaniment to any curry or dal.
Crisp, sweet onion rings marinated in a tangy apple cider vinegar dressing with fresh parsley. A perfect, refreshing topping for burgers, grilled meats, or as a simple side for any barbecue.
Protein-packed Chana Dal Masala with soft phulkas and tangy onion salad – homestyle comfort, energy-giving!
This hyderabadi dish is perfect for dinner. With 569.6500000000001 calories and 19.75g of protein per serving, it's a high-fiber option for your meal plan.
10gfat
1 tsp Red Chili Powder (Adjust to your spice preference)
1.5 tsp Coriander Powder
1.25 tsp Salt (Adjust to taste)
0.5 tsp Garam Masala (Add at the end for best aroma)
3 cups Water (For pressure cooking, plus more if needed)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Optional, for a tangy finish)
Instructions
1
Soak and Cook the Dal
Rinse the chana dal thoroughly under running water. Soak it in 3-4 cups of fresh water for at least 2-3 hours. Soaking is essential for even cooking. After soaking, drain the water completely.
In a pressure cooker, add the soaked and drained dal, 3 cups of fresh water, 0.5 tsp turmeric powder, and 0.5 tsp of salt.
Secure the lid and pressure cook on medium heat for 4-5 whistles (about 15-20 minutes). The dal should be soft and cooked through, but still hold its shape. Allow the pressure to release naturally.
2
Prepare the Masala (Tadka)
While the dal cooks, heat 2 tbsp of ghee in a separate pan (kadai) over medium heat. Once hot, add 1 tsp of cumin seeds and let them splutter.
Add 0.25 tsp of hing, followed by the finely chopped onion. Sauté for 6-8 minutes, stirring occasionally, until the onions are soft, translucent, and light golden brown.
Add 1 tbsp of ginger-garlic paste and the slit green chilies. Cook for about 1 minute until the raw aroma disappears.
Stir in the tomato puree. Cook for 3-4 minutes, then add the spice powders: 1 tsp red chili powder and 1.5 tsp coriander powder. Add the remaining 0.75 tsp of salt.
Continue to cook the masala, stirring frequently, for about 5-7 minutes until it thickens and you see the ghee separating from the sides of the pan. This step is key for a deep flavor.
3
Combine and Simmer
Once the pressure has released from the cooker, open the lid. Gently mash a few dal lentils against the side of the cooker with a spoon to help thicken the gravy.
Pour the cooked dal, along with all its cooking liquid, into the prepared masala in the kadai.
Mix everything together well. If the consistency is too thick for your liking, add 0.5 to 1 cup of hot water to adjust.
Bring the dal to a gentle boil, then reduce the heat to low and let it simmer for 7-10 minutes. This allows the dal to absorb the flavors of the masala.
4
Finish and Garnish
Turn off the heat. Stir in 0.5 tsp of garam masala and 1 tsp of crushed kasuri methi (crush it between your palms before adding).
If using, add 1 tbsp of fresh lemon juice for a bright, tangy flavor.
Garnish with 2 tbsp of freshly chopped coriander leaves.
Let the dal rest for 5 minutes before serving. Serve hot with steamed rice, jeera rice, or Indian breads like roti or naan.
262cal
8gprotein
44gcarbs
8gfat
Ingredients
2 cup Atta (Also known as whole wheat flour)
0.5 tsp Salt
1 cup Lukewarm Water (Adjust as needed to form a soft, pliable dough)
2 tbsp Ghee (For brushing on top, optional)
Instructions
1
Prepare the Dough
In a large mixing bowl, combine 2 cups of atta and salt.
Gradually add lukewarm water, a little at a time, mixing with your fingers until the flour comes together to form a dough.
Knead the dough on a clean, flat surface for 8-10 minutes, pressing and stretching it with the heel of your hand. The final dough should be soft, smooth, and elastic, not sticky.
2
Rest the Dough
Lightly grease the dough with a few drops of oil or ghee to prevent it from drying out.
Cover the bowl with a damp cloth or a lid and let the dough rest for at least 20-30 minutes. This step is crucial for relaxing the gluten, which results in softer phulkas.
3
Divide and Roll
After resting, knead the dough again for one minute.
Divide the dough into 8 equal-sized portions and roll them into smooth balls.
Take one ball, flatten it between your palms, and dip it into the dry atta for dusting.
Place it on a rolling board (chakla) and roll it out evenly into a thin circle, about 6-7 inches in diameter. Use minimal dry flour for dusting to avoid making the phulka hard.
4
Cook on the Tawa (Griddle)
Heat a tawa over medium-high heat. To check if it's ready, sprinkle a pinch of dry flour; it should turn brown in a few seconds.
Place the rolled phulka on the hot tawa. Cook for about 15-20 seconds until you see small bubbles appear on the surface.
Flip the phulka using tongs and cook the other side for 30-40 seconds until light brown spots appear.
5
Puff on Open Flame
Using tongs, carefully lift the phulka off the tawa and place it directly on a high flame.
Within seconds, the phulka will puff up into a ball due to the trapped steam.
Immediately flip it to cook the other side on the flame for just a second or two. Be careful not to burn it.
6
Finish and Serve
Remove the puffed phulka from the flame. If desired, brush the top with a little ghee.
Place the finished phulka in a casserole or a container lined with a clean kitchen towel. This keeps them soft and warm.
Repeat the rolling, cooking, and puffing process for the remaining dough balls. Serve hot with your favorite dal or curry.
