Low Fat Dal Dhokli
Experience the wholesome comfort of **Low Fat Dal Dhokli**, a traditional Indian one-pot meal reimagined with a healthy twist. This nutritious recipe combines hearty toor dal (pigeon pea lentils) with diamond-shaped whole wheat dhoklis, simmered in a fragrant and mildly spiced broth. Crafted with aromatic spices like cumin, curry leaves, and garam masala, and brightened with a splash of lemon juice, this dish is a perfect balance of flavor and nourishment. With minimal oil and high-protein lentils, it’s a guilt-free option for health-conscious food lovers. Ready in under an hour, this low-fat version of the classic dal dhokli promises a satisfying meal that's both comforting and delicious. Serve it hot, garnished with fresh coriander, for the ultimate cozy dinner!
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Recipe Information
Ingredients
- 1 cup Toor dal (pigeon pea lentils)
- 1 cup Whole wheat flour
- 1.5 teaspoons Turmeric powder
- 1 teaspoon Red chili powder
- 0.5 teaspoon Asafoetida (hing)
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Garam masala
- 1 inch piece, grated Ginger
- 3 minced Garlic cloves
- 1 finely chopped Green chili
- 10 leaves Curry leaves
- 2 tablespoons Lemon juice
- 3 tablespoons, chopped Fresh coriander leaves
- 1 teaspoon or to taste Salt
- 5 cups Water
- 1 teaspoon Oil
Instructions
Rinse the toor dal thoroughly under cold water, then soak it in 2 cups of water for 30 minutes. Drain the soaking water.
In a pressure cooker, add soaked dal, turmeric powder (1 teaspoon), and 3 cups of water. Cook for 3 whistles or until dal is soft. Mash the dal and set aside.
In a mixing bowl, combine whole wheat flour, salt (0.5 teaspoon), turmeric powder (0.5 teaspoon), and red chili powder (0.5 teaspoon).
Gradually add water to the flour mixture and knead into a smooth dough. Cover and let it rest for 10 minutes.
Roll out the dough into thin discs and cut each disc into diamond-shaped pieces. Set these dhokli pieces aside.
In a large pot, heat 1 teaspoon of oil over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, asafoetida, curry leaves, grated ginger, minced garlic, and green chili. Sauté for a minute until fragrant.
Combine mashed dal with the seasoning and add 2 cups of water, red chili powder (0.5 teaspoon), coriander powder, garam masala, and salt. Stir well.
Bring the dal mixture to a boil. Gently add the prepared dhokli pieces into the boiling dal, stir carefully to prevent sticking.
Cook for 10-15 minutes on medium heat, stirring occasionally, until dhoklis are cooked through and tender.
Add lemon juice and half of the chopped coriander leaves. Stir well and adjust salt as needed.
Garnish with the remaining coriander leaves and serve hot.
Nutrition Facts
Calories |
1238 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2454 mg | 107% | |
| Total Carbohydrate | 232.1 g | 84% | |
| Dietary Fiber | 50.1 g | 179% | |
| Total Sugars | 3.0 g | ||
| Protein | 64.2 g | 128% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 3799 mg | 81% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
