A comforting and protein-rich twist on the classic dal fry. Soft-cooked lentils are tempered with aromatic spices and then enriched with fluffy scrambled eggs. A perfect one-pot meal with rice or roti.
Prep15 min
Cook25 min
Soak30 min
Servings4
Serving size: 1 cup
352cal
17gprotein
36gcarbs
Ingredients
1 cup Toor Dal (Rinsed and soaked for 30 minutes)
3 cup Water (For pressure cooking the dal)
0.5 tsp Turmeric Powder
1.25 tsp Salt (Divided - 0.75 tsp for dal, 0.5 tsp for eggs)
Soft, unleavened whole wheat flatbread, a daily staple in Indian households. Perfect for scooping up curries and dals, this simple, wholesome bread is puffed up on an open flame for that classic, airy texture.
A smoky, pungent, and tangy mashed tomato dish from Bihar. Fire-roasted tomatoes are mashed with fresh onion, garlic, chilies, and a drizzle of sharp mustard oil. It's the perfect rustic side for litti or dal rice.
Protein-packed Egg Dal Fry with soft rotis and tangy tomato chokha – a fiber-rich, soul-satisfying homestyle meal.
This bihari dish is perfect for dinner. With 686.72 calories and 27.98g of protein per serving, it's a high-fiber, muscle-gain option for your meal plan.
16gfat
Onion
(Medium, finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (Slit lengthwise)
2 pcs Tomato (Medium, finely chopped)
0.75 tsp Red Chili Powder (Adjust to taste)
1 tsp Coriander Powder
0.5 tsp Garam Masala
4 pcs Eggs (Large)
2 tbsp Coriander Leaves (Chopped, for garnish)
1 tbsp Lemon Juice (Optional)
Instructions
1
Pressure Cook the Dal
In a pressure cooker, combine the soaked and drained toor dal, 3 cups of water, turmeric powder, and 0.75 tsp of salt.
Secure the lid and pressure cook on medium heat for 4-5 whistles, or for about 15 minutes, until the dal is completely soft.
Allow the pressure to release naturally. Open the cooker and whisk the dal gently until it reaches a smooth, creamy consistency. Set aside.
2
Prepare the Tempering and Masala
Heat ghee in a wide pan or kadai over medium heat. Once hot, add the mustard seeds and let them splutter.
Add the cumin seeds, hing, and dried red chilies. Sauté for about 30 seconds until fragrant.
Add the finely chopped onion and sauté for 5-6 minutes until it turns golden brown.
Stir in the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
Add the chopped tomatoes and cook for 4-5 minutes until they become soft and mushy.
Add the red chili powder and coriander powder. Sauté for one minute, stirring continuously.
3
Scramble the Eggs
Push the onion-tomato masala to one side of the pan to create space.
Crack the 4 eggs into the empty side. Sprinkle the remaining 0.5 tsp of salt over the eggs.
Gently scramble the eggs until they are about 80% cooked but still soft and moist (about 2-3 minutes).
Carefully fold the scrambled eggs into the masala, mixing them together.
4
Combine and Finish
Pour the cooked dal into the pan with the egg masala mixture.
Stir everything together gently. If the dal seems too thick, add 0.5 to 1 cup of hot water to achieve your desired consistency.
Bring the dal to a gentle simmer and cook for 3-4 minutes to allow the flavors to meld together.
Turn off the heat. Stir in the garam masala and optional lemon juice.
Garnish with freshly chopped coriander leaves and serve hot.
213cal
8gprotein
44gcarbs
2gfat
Ingredients
2 cup atta (Use a fine-milled whole wheat flour for best results.)
1 cup lukewarm water (Adjust quantity as needed; dough should be soft and pliable.)
1 tsp ghee (For the dough, plus extra for brushing (optional).)
Instructions
1
Prepare the dough
In a large mixing bowl, combine the atta and 1 tsp of ghee.
Gradually add lukewarm water, a little at a time, mixing with your fingers to form a shaggy dough.
Knead the dough on a clean surface for 8-10 minutes, using the heel of your palm to push and fold until it is smooth, soft, and pliable, but not sticky.
Cover the dough with a damp cloth or a lid and let it rest for at least 20-30 minutes. This step is crucial for relaxing the gluten and ensuring soft rotis.
2
Divide and roll the rotis
After resting, knead the dough for another minute.
Divide the dough into 8 equal-sized portions and roll each into a smooth, crack-free ball.
Take one dough ball, flatten it, and dip it in dry atta for dusting.
On a rolling board, use a rolling pin to roll it into an even circle about 6-7 inches in diameter. Ensure the edges are as thin as the center for proper puffing.
3
Cook the roti
Heat a flat griddle (tawa) over medium-high heat. It's ready when a pinch of flour sprinkled on it sizzles and turns brown in seconds.
Place the rolled roti on the hot tawa. Cook for about 20-30 seconds, until you see small bubbles appear on the surface.
Using tongs, flip the roti. Cook the second side for about 45-60 seconds, until light brown spots appear.
4
Puff the roti
Using tongs, carefully remove the roti from the tawa and place it directly over a medium-high open flame. It should puff up into a ball almost instantly. Flip it once and remove immediately to avoid burning.
Alternatively, if you don't have a gas stove, flip the roti back onto the tawa and gently press the edges with a folded kitchen towel. This traps steam and helps the roti puff up.
Once puffed, immediately remove the roti from the heat.
5
Finish and serve
Brush one side with ghee, if desired, for extra flavor and softness.
Place the finished roti in a casserole dish or a container lined with a clean kitchen towel to keep them soft and warm.
Repeat the process for all remaining dough balls. Serve hot with your favorite dal, curry, or sabzi.
2 pcs Green Chili (finely chopped, adjust to taste)
2 tbsp Mustard Oil (use cold-pressed for authentic pungent flavor)
3 tbsp Coriander Leaves (freshly chopped)
1 tsp Salt (or to taste)
Instructions
1
Roast the Tomatoes
Wash and thoroughly dry the tomatoes.
Place a wire rack (roti jali) over a medium-high gas flame. Place the tomatoes on the rack.
Roast for 12-15 minutes, turning them every few minutes with a pair of tongs, until the skin is completely charred and blistered, and the tomatoes are very soft and pulpy inside.
2
Cool and Peel
Carefully remove the hot tomatoes from the flame and place them on a plate.
Let them cool for 5-7 minutes, or until they are cool enough to handle.
Gently peel off the blackened skin. It should slide off easily. Discard the skin but retain any juices released by the tomatoes.
3
Mash and Combine
Transfer the peeled tomatoes and their juices to a mixing bowl.
Using a fork or a potato masher, mash the tomatoes into a coarse, chunky pulp. Avoid using a blender to maintain the rustic texture.
Add the finely chopped onion, minced garlic, green chilies, and chopped coriander leaves to the bowl.
4
Season and Serve
Pour the mustard oil over the mixture and add salt to taste.
Mix everything together thoroughly until well combined.
Let the chokha rest for at least 10 minutes to allow the flavors to meld together.
Serve at room temperature with litti, sattu paratha, or as a side with dal and rice.
