Chickpea Daal with Homemade Roti
Are you looking for a delicious and authentic chickpea daal recipe to enjoy with fresh roti? Look no further! This recipe is a perfect combination of protein-packed chickpeas and aromatic spices that will leave your taste buds wanting more.
Chickpea daal, also known as chana daal, is a popular dish in Indian cuisine. It is a creamy and flavourful dish made with split chickpeas, tomatoes, onions, and a blend of spices. The dish is often served with fresh roti, a type of Indian flatbread that is perfect for soaking up the delicious sauce.
This recipe is easy to follow and can be made in under an hour. It is a perfect meal for a cozy night in or for entertaining guests. So, roll up your sleeves and get ready to make a mouth-watering chickpea daal with fresh roti that will impress everyone at the dinner table!
Ingredients and Nutritional Information
To make a delicious and authentic Chickpea Daal with Fresh Roti, you will need a variety of ingredients that are packed with nutrition. Here is a list of the ingredients and their nutritional information:
Chickpeas
Chickpeas are a great source of protein and fiber. They are also rich in iron, folate, potassium, and magnesium. 100g of chickpeas contains 19g of protein, 17g of fiber, and 6mg of iron.
Lentils
Lentils are another great source of protein and fiber. They are also rich in folate, iron, and potassium. 100g of lentils contains 9g of protein, 8g of fiber, and 3.3mg of iron.
Garlic and Ginger
Garlic and ginger are aromatic vegetables that add flavour to the dish. They are also known for their health benefits, such as boosting the immune system and reducing inflammation.
Coriander
Coriander leaves are rich in antioxidants and are a good source of vitamin C, vitamin K, and potassium. They add a fresh and zesty flavour to the dish.
Coconut Milk
Coconut milk adds a creamy texture to the dish and is a great source of healthy fats. It is also rich in iron, magnesium, and zinc.
Spices
Spices such as turmeric, cumin, chilli powder, and ground coriander add flavour and aroma to the dish. They are also known for their health benefits, such as reducing inflammation and improving digestion.
Onions
Onions are a good source of vitamin C, folate, and potassium. They add flavour to the dish and are also known for their health benefits, such as reducing inflammation and improving heart health.
Spinach
Spinach is a great source of iron, folate, and vitamin K. It adds nutrition and flavour to the dish.
Nutritional Information
Here is the nutritional information for a serving of Chickpea Daal with Fresh Roti:
| Nutrient | Amount Per Serving |
|---|---|
| Calories | 400 |
| Protein | 15g |
| Carbohydrates | 60g |
| Fiber | 12g |
| Sugar | 6g |
| Fat | 12g |
| Saturated Fat | 8g |
| Cholesterol | 0mg |
| Sodium | 600mg |
| Potassium | 700mg |
| Iron | 5mg |
| Folate | 200mcg |
| Magnesium | 100mg |
| Zinc | 2mg |
This dish is vegan, vegetarian, and gluten-free. It is also a great source of protein, fiber, iron, and other essential nutrients.
As you can see, this dish is low in calories and high in fiber, which can help you feel full for longer and support healthy digestion. The protein content is also significant, making it a great option for vegetarians and vegans who need to get enough protein in their diet.
Additionally, the fresh roti used in this recipe is made with whole wheat flour, which is a healthier option than white flour. Whole wheat flour is high in fiber and nutrients, including B vitamins and iron.
Cooking Instructions
Preparation
Before you start cooking, make sure you have all the ingredients ready. Rinse 1 cup of chana dal (split chickpeas) in running water for a couple of times. Drain thoroughly and place the lentils in a bowl. Cover with water and soak the chana dal for one hour. For a quicker method, soak the lentils in hot water (not boiling!) for about 30 minutes.
While the chana dal is soaking, prepare the tarka. Heat 2 tablespoons of oil in a small frying pan over medium heat. Add 1 teaspoon of cumin seeds and 1/2 teaspoon of mustard seeds. Fry until the seeds start to pop, then add 1 chopped onion, 1 chopped tomato and 2 chopped green chillies. Cook for 4-5 minutes, then add 1 tablespoon of ginger-garlic paste and cook for another 2 minutes. Add 1/2 teaspoon of turmeric powder, 1 teaspoon of coriander powder and 1/2 teaspoon of red chilli powder. Cook for 1 minute, then set aside.
Cooking
Drain the soaked chana dal and add it to a large pot with 4 cups of water. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes or until the dal is soft. Skim off any foam that rises to the surface.
Add the tarka to the pot of dal and stir well. Simmer for another 10-15 minutes to allow the flavours to blend. If the dal is too thick, add more water to achieve the desired consistency.
Serving
Once the dal is cooked, you can prepare the roti. Heat a tawa or frying pan over medium-high heat. Roll out the dough into small circles and cook them on the tawa until they are lightly browned on both sides.
Serve the dal hot with the freshly cooked roti. Garnish with fresh coriander leaves if desired. This dish is perfect as a main course or as a side dish with sabzi. Enjoy the spicy and flavourful taste of authentic chickpea dal with fresh roti.
Alternative Variations
If you're looking to switch things up with your chickpea daal and fresh roti recipe, there are plenty of alternative variations that you can try. Whether you're looking for a vegan recipe, a gluten-free option, or a tasty side dish to accompany your meal, there's something for everyone.
Vegan Variations
If you're following a vegan diet, you can easily adapt this recipe to suit your needs. Simply swap out the ghee for a vegan butter or oil of your choice. You can also use coconut milk instead of cream to add a creamy texture to your daal. Serve with warm naan or paratha for a delicious vegan meal.
Gluten-Free Variations
For those with gluten sensitivities or allergies, you can make your roti gluten-free by using a combination of gluten-free flours such as rice flour and chickpea flour. You can also use gluten-free bread or crackers as a side dish to accompany your daal.
Vegetarian Variations
If you're a vegetarian, you can add some extra protein to your daal by adding vegetables such as spinach, kale, or broccoli. You can also add some paneer cheese or tofu for an extra boost of protein. Serve with warm paratha or naan for a delicious vegetarian meal.
Side Dish Variations
If you're looking for a tasty side dish to accompany your chickpea daal and roti, there are plenty of options to choose from. You can make a simple cucumber raita by mixing together yogurt, cucumber, and spices such as cumin and coriander. You can also make a vegetable curry or chutney to serve alongside your daal.
Bengali Variations
If you're looking for a traditional Bengali twist on your chickpea daal and roti, you can try adding some mustard oil and panch phoron spices such as cumin, fennel, and mustard seeds. You can also add some ghee and garam masala for an extra burst of flavour. Serve with warm paratha or naan for a delicious Bengali meal.