A light, comforting, and protein-packed lentil dish made with yellow moong dal. Tempered with aromatic spices in ghee, this dal is a staple in Indian homes and comes together in under 30 minutes. Perfect with rice or roti.
Prep10 min
Cook25 min
Soak30 min
Servings4
Serving size: 1 cup
276cal
14gprotein
41gcarbs
Ingredients
1 cup Yellow Moong Dal (Rinsed and soaked for at least 30 minutes)
A rustic, gluten-free flatbread from Rajasthan, made from pearl millet flour. It has a nutty, earthy flavor and a slightly coarse texture, perfect for pairing with spicy curries or simply with a dollop of ghee and jaggery.
Tender cluster beans cooked in a tangy yogurt-based masala with aromatic Rajasthani spices. This traditional dry curry is a staple in North Indian homes and pairs perfectly with hot rotis.
About Moong Dal Tadka, Bajra Roti and Guvar Fali ki Sabzi
Protein-packed Moong Dal with fiber-rich Bajra Roti and tasty Guvar Fali Sabzi – a wholesome meal!
This marwari dish is perfect for lunch. With 707.98 calories and 26.689999999999998g of protein per serving, it's a muscle-gain option for your meal plan.
8gfat
0.5 tsp Turmeric Powder
0.5 tsp Kashmiri Red Chili Powder (For color and mild heat, adjust to taste)
1 tsp Salt (To taste)
3.5 cup Water (3 cups for cooking, 0.5 cup or more to adjust consistency)
2 pcs Dried Red Chili (Broken in half)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
1 tbsp Lemon Juice (Optional, for serving)
Instructions
1
Pressure Cook the Dal
Drain the soaked moong dal. Place it in a pressure cooker with 3 cups of water, turmeric powder, and salt.
Secure the lid and pressure cook on medium-high heat for 3-4 whistles, approximately 10-12 minutes.
Allow the pressure to release naturally. Once safe, open the cooker and whisk the dal gently until it reaches a smooth, creamy consistency. Set aside.
2
Prepare the Base Masala
Heat 1 tablespoon of ghee in a kadai or deep pan over medium heat.
Add the chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Add the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until the raw aroma disappears.
Stir in the chopped tomatoes and cook for 4-5 minutes, pressing down with a spatula, until they turn soft and mushy and the ghee starts to separate from the masala.
3
Combine and Simmer
Pour the cooked dal into the pan with the prepared masala. Mix everything together thoroughly.
Add 1/2 to 1 cup of hot water to adjust the consistency to your preference. The dal will thicken as it cools.
Bring the mixture to a gentle boil, then reduce the heat and let it simmer for 5-7 minutes for the flavors to meld beautifully.
4
Prepare the Final Tempering (Tadka)
In a small tadka pan, heat the remaining 1 tablespoon of ghee over medium heat.
Once the ghee is hot, add the cumin seeds and let them crackle and turn fragrant.
Add the hing and broken dried red chilies. Sauté for about 15-20 seconds.
Turn off the heat completely, wait a few seconds, then add the Kashmiri red chili powder. Swirl the pan immediately to prevent it from burning.
5
Finish and Serve
Immediately pour the sizzling tadka over the simmering dal. You should hear a satisfying sizzle.
Stir gently to incorporate the tempering. Garnish with freshly chopped coriander leaves.
Squeeze fresh lemon juice over the dal just before serving, if desired. Serve hot with steamed basmati rice, jeera rice, or fresh rotis.
276cal
7gprotein
42gcarbs
9gfat
Ingredients
2 cup Bajra Flour (Also known as pearl millet flour)
0.5 tsp Salt (Adjust to taste)
1 cup Warm Water (Use as needed, the amount may vary)
2 tbsp Ghee (For serving)
Instructions
1
Prepare the Dough
In a wide bowl or parat, combine the 2 cups of bajra flour and 0.5 tsp of salt. Mix well.
Gradually add warm water, a little at a time, and start gathering the flour to form a shaggy dough.
Once the flour comes together, begin kneading. Use the heel of your palm to push and press the dough for 5-7 minutes. This process is crucial for a smooth, crack-free roti.
The final dough should be soft, smooth, and pliable, similar to the consistency of chapati dough. It should not be sticky or too stiff.
Cover the dough with a damp cloth and let it rest for 15 minutes. Do not rest it for too long as it can become dry.
2
Shape the Rotis
After resting, knead the dough again for one minute.
Divide the dough into 8 equal portions and roll them into smooth, crack-free balls.
Take one ball of dough. Dust your palms with a little dry bajra flour.
Gently flatten the ball and start patting it between your palms, rotating it as you go, to form a thin disc of about 4-5 inches in diameter. This is the traditional method.
For an easier method, place a dough ball on a piece of parchment paper or a plastic sheet. Flatten it slightly, cover with another sheet, and use a rolling pin to gently roll it into a 4-5 inch circle of about 1/4 inch thickness.
3
Cook the Rotis
Heat a cast-iron or earthen tawa (griddle) over medium-high heat. The tawa should be hot before you place the roti on it.
Carefully lift the rolled roti and place it on the hot tawa.
Cook for about 45-60 seconds on the first side, or until you see small bubbles and the color changes slightly.
Flip the roti using tongs and cook the other side for about a minute until light brown spots appear.
For a soft, puffed roti, you can now place it directly on a low open flame using tongs. It will puff up in seconds. Flip to cook both sides evenly. Alternatively, press the roti gently on the tawa with a folded kitchen towel to help it puff up.
Repeat the process for all the remaining dough balls.
4
Serve
Once cooked, remove the roti from the heat and immediately brush it generously with ghee.
Serve the hot Bajra Roti with Rajasthani curries like Gatte ki Sabzi, dal, or simply with a dollop of white butter (makhan) and a piece of jaggery (gur).
500 g Guvar Fali (Trimmed and chopped into 1-inch pieces)
2 tbsp Vegetable Oil
1 tsp Cumin Seeds
0.5 tsp Carom Seeds
0.25 tsp Asafoetida
1 medium Onion (Finely chopped)
1 tsp Ginger Garlic Paste
2 pcs Green Chili (Slit lengthwise)
0.5 cup Curd (Whisked until smooth, at room temperature)
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (Adjust to taste)
1.5 tsp Coriander Powder
0.5 tsp Cumin Powder
0.5 tsp Garam Masala
1 tsp Salt (Adjust to taste)
0.25 cup Water (As needed)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prep the Ingredients: Wash the guvar fali thoroughly. Trim the top and tail ends, and chop them into 1-inch pieces. Finely chop the onion. Slit the green chilies. Whisk the curd in a bowl until smooth and set aside to bring it to room temperature.
2
Temper the Spices (Tadka): Heat oil in a kadai or heavy-bottomed pan over medium heat. Once hot, add the cumin seeds and carom seeds. Allow them to crackle for about 30 seconds. Then, add the asafoetida and sauté for another 10 seconds.
3
Sauté Aromatics: Add the finely chopped onion to the pan and sauté for 3-4 minutes until it becomes soft and translucent. Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw aroma disappears.
4
Cook the Masala Base: Reduce the heat to low. Add the turmeric powder, red chili powder, coriander powder, and cumin powder. Stir continuously and cook for about 45 seconds, ensuring the spices don't burn. This step is crucial for developing flavor.
5
Incorporate the Yogurt: While keeping the heat on low, slowly pour in the whisked room-temperature curd. Stir continuously and vigorously for 2-3 minutes to prevent it from curdling. Continue to cook until the masala thickens and you see oil separating at the edges.
6
Cook the Cluster Beans: Add the chopped guvar fali and salt to the pan. Mix well to coat the beans evenly with the masala. Pour in 1/4 cup of water, stir, and bring the mixture to a gentle simmer.
Simmer Until Tender: Cover the pan with a lid and cook on low heat for 12-15 minutes. Stir every few minutes to prevent sticking. Cook until the beans are tender but still have a slight bite. If the sabzi looks too dry, you can add a splash of hot water.
8
Garnish and Serve: Once the beans are cooked, turn off the heat. Sprinkle the garam masala over the sabzi and mix gently. Garnish with freshly chopped coriander leaves. Let it rest for 5 minutes before serving hot with roti, paratha, or as a side with dal and rice.
