A wholesome and comforting lentil stew packed with mixed vegetables, aromatic spices, and a flavorful tempering. This one-pot meal is perfect with rice or roti for a nutritious and satisfying dinner.
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.
Iron-boosting Sabhji Dal with soft phulkas – a gut-friendly, homestyle comfort food for everyone!
This sindhi dish is perfect for dinner. With 592.48 calories and 21.9g of protein per serving, it's a high-fiber option for your meal plan.
12gfat
2 tbsp Vegetable Oil
1 tsp Cumin Seeds
0.25 tsp Hing (Asafoetida)
0.5 tsp Turmeric Powder
0.75 tsp Red Chili Powder (adjust to taste)
1.5 tsp Coriander Powder
0.5 tsp Garam Masala
1.25 tsp Salt (or to taste)
4 cup Water (3 cups for cooking dal, 1 cup for adjusting consistency)
2 tbsp Coriander Leaves (chopped, for garnish)
1 tbsp Ghee (for tempering)
0.5 tsp Mustard Seeds (for tempering)
2 pcs Dried Red Chili (for tempering)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal under running water until it runs clear. Soak in 2 cups of water for at least 30 minutes, then drain.
In a pressure cooker, combine the soaked dal, 3 cups of fresh water, 1/4 tsp of the turmeric powder, and 1/2 tsp of the salt.
Secure the lid and pressure cook on medium heat for 3-4 whistles (approximately 15 minutes) until the dal is completely soft.
Allow the pressure to release naturally. Once safe, open the lid and whisk the dal gently until smooth. Set aside.
2
Sauté Vegetables and Spices
Heat oil in a deep pan or kadai over medium heat. Add cumin seeds and hing. Allow the seeds to splutter for about 30 seconds.
Add the finely chopped onions and sauté for 3-4 minutes until they become soft and translucent.
Stir in the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until their raw aroma disappears.
Add the chopped carrots and french beans. Cook for 2-3 minutes, stirring occasionally.
Add the chopped tomatoes along with the remaining turmeric powder, red chili powder, and coriander powder. Mix well.
Cook for 5-6 minutes, until the tomatoes break down and the oil begins to separate from the masala.
Finally, stir in the green peas and cook for one more minute.
3
Combine and Simmer
Pour the cooked dal into the pan with the vegetable masala. Add the remaining salt and mix everything thoroughly.
If the consistency is too thick, add up to 1 cup of hot water to reach your desired thickness.
Bring the dal to a gentle boil, then reduce the heat to low and let it simmer for 5-7 minutes, allowing the flavors to meld.
Stir in the garam masala, mix well, and turn off the heat.
4
Prepare the Tempering (Tadka)
In a small tadka pan, heat the ghee over medium heat.
Once the ghee is hot, add the mustard seeds and wait for them to crackle.
Add the dried red chilies and swirl the pan for a few seconds until they darken slightly. Be careful not to burn them.
Immediately and carefully pour this hot tempering over the prepared dal. You will hear a satisfying sizzle.
5
Garnish and Serve
Garnish the dal with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis for a complete and wholesome meal.
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.
