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 serving
270cal
14gprotein
39gcarbs
Ingredients
1 cup Yellow Moong Dal (Rinsed and soaked for at least 30 minutes)
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.
A classic Sindhi preparation where bitter gourd is stuffed with a tangy and savory onion masala. The sweetness of the onions perfectly balances the bitterness of the karela, creating a unique and flavorful dish.
Light, protein-packed Moong Dal with soft phulkas and perfectly spiced Karela Basar. A homestyle, gut-friendly meal!
This sindhi dish is perfect for dinner. With 740.1999999999999 calories and 24.84g 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.
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.
500 g Bitter Gourd (about 4-5 medium-sized karela)
3 large Onion (finely chopped)
4 tbsp Vegetable Oil
1 tsp Salt (for prepping the bitter gourd)
1 tsp Ginger-Garlic Paste
2 piece Green Chili (finely chopped)
2 tsp Coriander Powder
1 tsp Cumin Powder
1 tsp Fennel Powder
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (adjust to your spice preference)
1.5 tsp Amchur Powder (also known as dry mango powder)
2 tbsp Coriander Leaves (chopped, for garnish)
Instructions
1
Prepare the Bitter Gourd
Wash the bitter gourds thoroughly. Lightly scrape the rough outer skin with a peeler or the back of a knife. Do not peel completely.
Make a lengthwise slit on one side of each bitter gourd, ensuring the other side remains intact.
Using a small spoon or your finger, carefully scoop out all the seeds and the soft pith from the inside.
Rub 1 tsp of salt generously all over the bitter gourds, both inside and out. Set them aside for 30 minutes. This step is crucial for drawing out the bitter juices.
After 30 minutes, you will see water released. Squeeze each bitter gourd firmly to remove as much liquid as possible. Rinse them well under cold running water and pat them completely dry with a kitchen towel.
2
Prepare the Onion Stuffing (Basar)
Heat 2 tbsp of oil in a pan over medium heat. Add the finely chopped onions and sauté for 10-12 minutes, stirring occasionally, until they turn soft, translucent, and light golden brown.
Add the ginger-garlic paste and finely chopped green chilies. Sauté for another minute until the raw smell disappears.
Reduce the heat to low. Add all the dry spice powders: coriander powder, cumin powder, fennel powder, turmeric powder, and red chili powder. Mix well and cook for 1-2 minutes until the spices are fragrant.
