Jowar Roti with Masoor Dal & Cucumber Raita
Serves
1
Calories
242 kcal
Preparation
10 min
Cooking
15 min
Total
25 min
Meal
Lunch
Difficulty
Easy
Protein
8.21 g
Carbs
35.42 g
Fat
8.91 g
Fibre
3.65 g
❤️ Health Benefits
- ✔ Jowar provides fibre and minerals and is a wholesome whole-grain option.
- ✔ Masoor dal adds plant protein and fibre.
- ✔ Spinach provides folate, iron and other micronutrients.
- ✔ Cucumber raita adds hydration, protein and calcium.
- ✔ The combination of whole grains, dal and vegetables makes a balanced lunch.
🥕 Ingredients
Flours
- Jowar flour — 1/4 Cup
Pulses
- Masoor Dal — 2 Tbsp
vegetables
- Tomato — 1/4 Cup
- Onion — 2 Tbsp
- Spinach Leaves — 1/2 Cup
- Cucumber — 0.35 Cup
- Lemon Juice — 1 Tsp
Oils
- Soybean Oil — 1 Tsp
Dairy
- Low Fat Curd — 0.35 Cup
Herbs
- Coriander Leaves — 1 Tbsp
Spices
- Cumin Seeds — 1/4 Tsp
- Table Salt — 1 To Taste
👨🍳 Instructions
- Wash the masoor dal thoroughly and soak for 10–15 minutes.
- Cook the dal with tomato, onion and enough water until soft.
- Heat 1 tsp oil, add cumin seeds and pour over the cooked dal.
- Add chopped spinach and cook for 2–3 minutes.
- For the roti, mix jowar flour with warm water and make a soft dough.
- Shape 1 medium roti and cook on a hot tawa on both sides.
- Mix curd with cucumber, coriander and lemon juice to make the raita.
- Serve the hot jowar roti with masoor dal and cucumber raita.
👩⚕️ Doctor's Tips
- 💡 Keep the dal moderately thick and avoid adding extra oil or ghee. Eat the salad/raita first, followed by the dal and roti, for a more mindful meal.