Mixed Vegetable Chana Dal with Single Millet Roti
45 minutes
2 reads
About Mixed Vegetable Chana Dal with Single Millet Roti
This mixed vegetable chana dal paired with a single millet roti is a balanced PCOS dinner for nights when you want a small roti without the heaviness.It is satisfying, fibre-rich, and easy on digestion.
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Recipe Time & More
Prep15 minutes
Cook30 minutes
Total45 minutes
Ingredients
For the Chana Dal
- 3/4 cup Chana Dal Soaked 30 minutes
- 1/2 cup Cauliflower Small florets
- 1/4 cup Carrot Diced
- 1/4 cup Green Peas Fresh or frozen
- 1/4 cup Onion Finely chopped
- 1/4 cup Tomato Chopped
- 1/2 teaspoon Ginger Garlic Paste
- 1/2 teaspoon Cumin Seeds
- 1/2 teaspoon Turmeric Powder
- 1/2 teaspoon Coriander Powder
- 2 teaspoon Oil
- 1/2 teaspoon Salt
For the Millet Roti
- 1/2 cup Jowar Flour Sorghum, for 1 roti per serving
Instructions
Cooking the Dal
- Pressure cook chana dal with turmeric and water until soft but not mushy (about 4 whistles).
Preparing the Base
- Heat oil and add cumin seeds. Add ginger garlic paste and onion. Saute until soft.
- Add tomato, coriander powder, and salt. Cook until tomato softens.
Combining with Vegetables
- Add cauliflower, carrot, and peas. Cook for 3-4 minutes.
- Add cooked chana dal with its water and simmer for 8-10 minutes.
Making the Millet Roti
- Knead jowar flour with warm water and a pinch of salt into a soft dough.
- Pat into thin rotis between your palms or on a sheet, then cook on a hot tawa until light spots appear.
- Serve the dal with one warm millet roti.
Recipe Notes
Good To Know
One millet roti at night gives the comfort of a complete thali without pushing carbs too high.Why It Works for PCOS
- Chana dal is high in fibre and slow-digesting protein
- Jowar is a gluten-free millet with a lower glycemic load
- Mixed vegetables add micronutrients without heaviness
Expert Tips
- Knead jowar dough with warm water for easier shaping
- Keep vegetables slightly firm, not overcooked
Serving Suggestion
One millet roti with a generous portion of mixed vegetable chana dal is a complete PCOS dinner.Related Posts You May Like
Recipe Nutrition
Calories: 413kcalCarbohydrates: 74gProtein: 15gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 605mgPotassium: 365mgFiber: 21gSugar: 6gVitamin A: 2974IUVitamin C: 25mgCalcium: 155mgIron: 5mg
