A vibrant and wholesome medley of fresh vegetables cooked in a savory onion-tomato masala with aromatic Indian spices. This everyday North Indian classic is a perfect, healthy side dish for rotis and dal.
Prep15 min
Cook25 min
Servings4
Serving size: 1 cup
202cal
6gprotein
29gcarbs
8g
Ingredients
1 large Potato (Peeled and diced into 1/2-inch cubes)
1 large Carrot (Peeled and diced into 1/2-inch cubes)
1 cup French Beans (Trimmed and chopped into 1-inch pieces)
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 wholesome and aromatic blend of five lentils, this traditional Rajasthani curry is a protein-packed delight. Its unique texture and rich flavors, finished with a sizzling ghee tempering, make it a perfect companion for baati or steamed rice.
Fiber-rich mixed veg sabzi with hearty Dal Panchmel and warm rotis - a soul-satisfying meal.
This north_indian dish is perfect for lunch. With 716.59 calories and 26.08g of protein per serving, it's a muscle-gain option for your meal plan.
fat
1 tbsp Ginger-Garlic Paste
2 pcs Green Chili (Slit lengthwise)
2 medium Tomato (Finely chopped)
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (Adjust to taste)
1.5 tsp Coriander Powder
1 tsp Salt (Or to taste)
0.75 tsp Garam Masala
3 tbsp Coriander Leaves (Freshly chopped, for garnish)
0.25 cup Water (As needed for cooking)
Instructions
1
Heat oil in a kadai or heavy-bottomed pan over medium heat. Add the cumin seeds and let them splutter for about 30 seconds. Add the asafoetida and stir for a few seconds.
2
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent. Then, add the ginger-garlic paste and slit green chilies, and cook for another minute until the raw aroma disappears.
3
Stir in the chopped tomatoes. Add the turmeric powder, red chili powder, coriander powder, and salt. Mix everything well and cook for 5-7 minutes, stirring occasionally, until the tomatoes soften and the oil begins to separate from the masala.
4
Add the diced potatoes, carrots, French beans, and cauliflower florets to the pan. Gently stir for 2-3 minutes to coat all the vegetables evenly with the masala.
5
Pour in 1/4 cup of water, reduce the heat to low, cover the pan, and let the vegetables cook for 10-12 minutes. Stir once or twice in between to prevent sticking. The vegetables should be about 80% cooked.
6
Add the green peas, mix gently, and cover the pan again. Cook for another 5-7 minutes until all the vegetables are tender but still hold their shape. Avoid overcooking to prevent them from becoming mushy.
7
Turn off the heat. Sprinkle the garam masala over the sabzi and garnish with freshly chopped coriander leaves. Give it a final gentle mix. Let it rest for 5 minutes before serving.
8
Serve the vegetable sabzi hot with fresh rotis, parathas, or as a side dish with dal and rice.
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 tbsp Moong Dal (Split and skinned yellow lentils)
2 tbsp Urad Dal (Split and skinned black gram)
2 tbsp Masoor Dal (Red lentils)
4 cup Water (For pressure cooking the dal)
3 tbsp Ghee (Divided use)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
0.25 tsp Hing (Asafoetida)
1 pcs Onion (Medium, finely chopped)
1 inch Ginger (Fresh, grated)
4 cloves Garlic (Minced)
2 pcs Green Chili (Slit lengthwise)
2 pcs Tomato (Medium, finely chopped)
0.5 tsp Turmeric Powder
1 tsp Red Chili Powder (Adjust to taste)
1.5 tsp Coriander Powder
0.5 tsp Garam Masala
1.5 tsp Salt (Adjust to taste)
2 pcs Dried Red Chilies (Broken in half, for tempering)
1 tbsp Lemon Juice (Freshly squeezed)
2 tbsp Coriander Leaves (Freshly chopped, for garnish)
Instructions
1
Prepare and Cook the Lentils
Rinse all five lentils together in a colander under cool running water until the water runs clear.
Transfer the rinsed lentils to a large bowl and soak in ample water for at least 30-60 minutes. If time permits, soaking for 2 hours is ideal, especially for the chana dal.
Drain the soaking water completely. Add the lentils to a pressure cooker along with 4 cups of fresh water, turmeric powder, and 1 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles. Turn off the heat and allow the pressure to release naturally, which takes about 10-15 minutes.
2
Prepare the Masala Base
While the lentils cook, heat 2 tbsp of ghee in a heavy-bottomed pan (kadai) over medium heat.
Once the ghee is hot, add cumin seeds and mustard seeds. When they begin to crackle, add the hing and sauté for a few seconds.
Add the finely chopped onion and cook, stirring occasionally, until it becomes soft and translucent, about 5-7 minutes.
Stir in the grated ginger, minced garlic, and slit green chilies. Sauté for another minute until the raw aroma disappears.
Add the chopped tomatoes and cook until they break down and become soft and pulpy, about 5-6 minutes.
Add the red chili powder, coriander powder, and the remaining 0.5 tsp of salt. Mix well and cook the masala for 2-3 minutes, until you see the ghee separating at the edges.
3
Combine and Simmer the Dal
Once the pressure has released, carefully open the cooker. Use a whisk or the back of a ladle to gently mash the lentils to achieve a creamy, cohesive consistency.
Pour the cooked dal into the pan with the prepared masala. Stir everything together until well combined.
If the dal seems too thick, add 0.5 to 1 cup of hot water to adjust the consistency to your liking.
Bring the dal to a gentle simmer and let it cook on low heat for 5-8 minutes. This allows the lentils to absorb the flavors of the masala.
Stir in the garam masala, mix well, and turn off the heat.
4
Prepare the Final Tempering (Tadka)
In a small tadka pan, heat the remaining 1 tbsp of ghee over medium heat.
Add the broken dried red chilies and cook for 20-30 seconds until they darken slightly and become aromatic. Be careful not to burn them.
Immediately and carefully pour this sizzling tempering over the prepared dal. You will hear a satisfying sizzle.
5
Garnish and Serve
Stir in the fresh lemon juice and garnish generously with chopped coriander leaves.
Serve Dal Panchmel hot with traditional Rajasthani baati, roti, paratha, or steamed basmati rice.