
Lunch Ideas
Panchmel Dal with Bajra Roti
Rajasthani five-dal mix with a ghee tadka, served with bajra roti and curd. Mixed dals give a better protein mix, and bajra keeps you full for hours.
485
kcal
21g
protein
73g
carbs
13g
fat
Per serving · makes 2 · 40 minutes
Ingredients
- •100 g mixed dal (dry): 20 g each of toor, chana, moong, masoor and urad, soaked 30 minutes
- •100 g bajra flour, for 2 rotis (1 per person)
- •1 onion (60 g) and 1 tomato (80 g), finely chopped
- •2 tsp ghee (10 g)
- •Cumin, hing, 2 dried red chillies, 1/2 inch ginger, turmeric, red chilli, coriander powder, salt
- •200 g curd, to serve
Method
- 1.Pressure cook the soaked dals with turmeric, salt and 3 cups of water for 4 to 5 whistles until soft but not mushy.
- 2.Heat the ghee, add cumin, hing, dried chillies and ginger, then the onion. Cook until golden.
- 3.Add the tomato and powdered spices and cook until soft. Pour in the dal, simmer 5 minutes and adjust the thickness with hot water.
- 4.Knead the bajra flour with warm water, pat into 2 rounds between your palms and cook on a hot tawa until spotted on both sides.
- 5.Serve 1 bajra roti with half the dal and 100 g curd per person.
Coach’s note
Mix and store the five dals in one jar so you can make this on a weekday without measuring. Bajra roti is best fresh, if you need it for a tiffin, pack the dal and take a whole wheat roti instead.
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