Chapathi with Dal
South Indian • All Foods
How to Make Chapathi with Dal (Traditional & Healthy Version)
Chapathi with Dal is a classic South Indian snack that brings together the wholesome goodness of whole wheat flatbread (chapathi) and protein-rich lentil curry (dal). Originating from the kitchens of Tamil Nadu and Karnataka, this dish is deeply rooted in Indian culinary tradition, cherished for its simplicity, balanced nutrition, and comforting flavors. Chapathi, also known as roti, is made with 'atta' (whole wheat flour) and cooked on a hot 'tawa', resulting in a soft, pliable flatbread. The dal is typically prepared with toor dal or moong dal, simmered with mild spices, tomatoes, and curry leaves for tantalizing aroma and gentle warmth. This combination is not only a staple in South Indian households but also a go-to travel snack, as chapathi and dal are easy to pack and remain fresh for hours. The dish is satisfying without being heavy, offering a pleasant, earthy taste that appeals to all ages. In Indian culture, chapathi with dal is often served as a light meal or snack, perfect for busy weekdays or as part of a balanced tiffin. Its versatility and health benefits make it a favorite for those seeking nutritious, vegetarian Indian recipes. Whether you're looking to maintain a healthy weight or introduce kids to wholesome Indian flavors, chapathi with dal fits seamlessly into any meal plan.
Ingredients(for 1 chapathi + 1 katori dal)
- 1 cup Whole wheat flour (atta)
- as needed Water (for dough)
- 1/2 tsp Salt (for dough and dal)
- 1/2 cup Toor dal (split pigeon peas) (washed)
- 1 small Tomato (chopped)
- 1/4 tsp Turmeric powder
- 1/2 tsp Cumin seeds
- 1/4 tsp Mustard seeds
- 6-8 Curry leaves (fresh)
- 1 tsp Oil (preferably cold-pressed)
- 1 Green chili (slit, optional) - optional
- 1 tbsp Coriander leaves (chopped, for garnish) - optional
Instructions
- 1
Prepare the chapathi dough by mixing whole wheat flour, a pinch of salt, and water. Knead to a soft, pliable dough. Cover and rest for 10 minutes.
10 minutes
Resting makes chapathis softer.
- 2
Divide the dough into equal balls. Roll each ball into a thin, even circle using a rolling pin and a dusting of flour.
5 minutes
Keep chapathis thin for quicker cooking.
- 3
Heat a tawa (griddle) on medium-high. Cook each chapathi for 30-40 seconds per side until light brown spots appear. Press gently for even puffing.
10 minutes
Ensure the tawa is hot before placing chapathi.
- 4
Rinse toor dal thoroughly. Pressure cook with 1.5 cups water, turmeric, and chopped tomato for 3 whistles or until soft.
10 minutes
Add a drop of oil to dal for non-sticky texture.
Why This Dish is Healthy
This dish is a healthy choice because it combines low-fat, high-fiber whole wheat with protein-packed dal, offering sustained energy and satiety. It's vegetarian, easy to digest, and uses minimal oil, making it suitable for weight loss, diabetes management, and general wellness. Including chapathi with dal regularly can help maintain blood sugar levels, improve digestion, and support a balanced diet.
Chapathi with dal is a powerhouse of nutrition, featuring a balanced macro profile with moderate protein (5.2g), complex carbs (24.5g), and low fat (2.1g) per serving. Whole wheat is rich in dietary fiber, B-vitamins, and essential minerals like magnesium and iron. Toor dal provides plant-based protein, folate, and potassium, supporting muscle repair and heart health. The use of minimal oil and fresh ingredients makes this an ideal recipe for calorie-conscious eaters.
Pro Tips
- 💡Tip 1: Always rest the dough for soft chapathis
- 💡Tip 2: Use a hot tawa for best results
- 💡Tip 3: Mash dal slightly for a creamy consistency
- 💡Tip 4: Add a pinch of asafoetida (hing) in dal for extra flavor
Storage & Serving
Keeps for 6-8 hours at room temperature. Refrigerate for up to 2 days.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 150.0 kcal |
| Protein | 5.2 g |
| Carbohydrates | 24.5 g |
| Total Fat | 2.1 g |
| Fiber | 3.6 g |
| Sugars | 1.2 g |
| Iron | 1.7 mg |
| Calcium | 22.0 mg |
| Sodium | 180.0 mg |
| Potassium | 180.0 mg |
| Cholesterol | 0.0 mg |
| Vitamin A | 15.0 IU |
| Vitamin C | 1.5 mg |
| Magnesium | 32.0 mg |
| Zinc | 0.6 mg |
| Phosphorus | 80.0 mg |
| Vitamin D | 0.0 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.9 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 22.0 µg |
