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.
Prep35 min
Cook15 min
Servings4
Serving size: 2 pieces
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.
Tender, meaty soya chunks simmered in a rich and spicy onion-tomato gravy. This high-protein vegetarian curry is a hearty and satisfying main course that pairs perfectly with roti or rice.
A comforting and classic North Indian lentil dish. Creamy yellow lentils are cooked until tender and then topped with a fragrant tempering of spices sizzled in ghee. Perfect with steamed rice or roti.
Soft rotis with protein-packed soya sabzi & comforting dal. A homestyle, energy-giving meal that truly satisfies!
This bihari dish is perfect for lunch. With 631.1700000000001 calories and 28.240000000000002g of protein per serving, it's a high-fiber, muscle-gain option for your meal plan.
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.
4
Serving size: 1 cup
178cal
10gprotein
20gcarbs
8gfat
Ingredients
1 cup Soya Chunks (Also known as textured vegetable protein (TVP) or meal maker)
4 cup Hot Water (For soaking the soya chunks)
2 tbsp Vegetable Oil (Divided use)
1 tsp Cumin Seeds
2 medium Onion (Finely chopped)
1 tbsp Ginger-Garlic Paste
2 whole Green Chili (Slit lengthwise)
1 cup Tomato Puree (From about 3 medium tomatoes)
0.5 tsp Turmeric Powder
1 tsp Kashmiri Red Chili Powder (Adjust to your spice preference)
Bring 4 cups of water to a rolling boil. Pour it over the soya chunks in a large bowl and add a pinch of salt. Let them soak for 15 minutes until they are soft and have doubled in size.
Drain the hot water completely. Rinse the chunks under cold running water 2-3 times to remove any soapy taste.
Squeeze out every last drop of water from each chunk. This is a crucial step for a good texture and to ensure they absorb the curry flavors well. Set aside.
2
Sauté the Soya Chunks
Heat 1 tablespoon of oil in a wide pan or kadai over medium-high heat.
Add the squeezed soya chunks and sauté for 4-5 minutes, stirring frequently, until they are lightly golden and slightly crisp on the edges.
Remove the soya chunks from the pan and set them aside. This step gives them a much better, meatier texture.
3
Make the Gravy Base
In the same pan, add the remaining 1 tablespoon of oil. Once hot, add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add the finely chopped onions and sauté for 7-8 minutes until they turn soft, translucent, and light golden brown.
3 cup Water (for pressure cooking, plus more as needed)
0.5 tsp Turmeric Powder
1 tsp Salt (or to taste)
2 tbsp Ghee (divided)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
1 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (slit lengthwise)
1 medium Tomato (finely chopped)
0.25 tsp Hing (asafoetida)
2 pcs Dried Red Chili (whole)
0.5 tsp Kashmiri Red Chili Powder (for color, adjust to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
1 tsp Lemon Juice (optional, for a tangy finish)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal thoroughly under cold running water until the water runs clear. Drain.
Place the rinsed dal in a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. This extra time helps the dal become even creamier.
Once the pressure has subsided, open the cooker and whisk the dal gently until it reaches a smooth, consistent texture. If it's too thick, add a little hot water to reach your desired consistency.
2
Prepare the Masala Base
Heat 1 tbsp of ghee in a separate pan or kadai over medium heat.
Add 1/2 tsp of cumin seeds and let them sizzle.
Add the finely chopped onion 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 smell disappears.
Stir in the chopped tomatoes and the remaining 1/2 tsp of salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes pulpy.
Add the ginger-garlic paste and slit green chilies. Sauté for another minute until the raw aroma disappears.
4
Cook the Masala
Reduce the heat to low. Add the turmeric powder, Kashmiri red chili powder, and coriander powder. Stir for 30-40 seconds to toast the spices without burning them.
Pour in the tomato puree and add the salt. Mix everything well.
Increase the heat to medium and cook the masala, stirring occasionally, for 8-10 minutes. Continue cooking until the mixture thickens and you see oil glistening on the surface, separating from the masala.
5
Combine and Simmer
Add the sautéed soya chunks to the pan. Stir gently to coat them thoroughly with the masala.
Sauté for 2 minutes, allowing the chunks to absorb the concentrated flavors of the masala.
Pour in 2 cups of water and stir well. Bring the curry to a boil.
Once boiling, reduce the heat to low, cover the pan, and let it simmer for 10-12 minutes. This allows the soya chunks to become tender and soak up the gravy.
6
Finish and Garnish
Uncover the pan. Stir in the garam masala and crushed kasuri methi.
Simmer for another 2 minutes to let the final flavors meld.
Turn off the heat. Garnish with freshly chopped coriander leaves. Let the curry rest for 10 minutes before serving for the best taste.
Serve hot with steamed basmati rice, jeera rice, roti, or naan.
Pour this onion-tomato masala into the cooked dal. Add the garam masala, stir well, and let it simmer on low heat for 5 minutes for the flavors to meld.
3
Prepare the Final Tempering (Tadka)
In a small tadka pan or small skillet, heat the remaining 1 tbsp of ghee over medium heat until hot.
Add the mustard seeds and the remaining 1/2 tsp of cumin seeds. Allow them to crackle and splutter, which should take about 30 seconds.
Add the whole dried red chilies and hing (asafoetida). Sauté for just 10-15 seconds, being careful not to burn them.
Turn off the heat completely. Immediately add the Kashmiri red chili powder to the hot ghee and give it a quick swirl. This prevents the powder from burning and turning bitter.
4
Combine and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle as the tadka hits the dal.
Stir gently to incorporate the tempering. Stir in the optional lemon juice if using.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis.
