
Roti Canai with Dahl
Global • veg
How to Make Roti Canai with Dahl (Traditional & Healthy Version)
Roti Canai with Dahl is a beloved Malaysian breakfast that brings together the country's rich multicultural heritage. Originating from Indian Muslim (Mamak) communities in Malaysia, this dish is a staple at local kopitiams and roadside stalls, enjoyed by Malaysians of all backgrounds. The flaky, golden roti canai pairs perfectly with aromatic dahl, a lentil curry infused with local spices and ingredients like daun pandan and serai (lemongrass). While traditionally indulgent, this recipe offers a healthier twist with reduced fat and increased fiber, making it suitable for those tracking calories and macros. The combination of soft, crispy roti and hearty, spiced dahl delivers comfort and nutrition in every bite. Malaysian cuisine is renowned for its harmonious blend of flavors and textures, and roti canai with dahl exemplifies this beautifully. The roti is pan-fried to achieve a crispy exterior while remaining tender inside, and the dahl is simmered with turmeric, cumin, and other spices for depth of flavor. This dish is often enjoyed for breakfast but is also perfect for lunch or a light dinner. Using local ingredients like daun kari (curry leaves), pandan, and fresh vegetables not only elevates the taste but also enhances the nutritional profile, making it a smart choice for health-conscious food lovers.
Ingredients(for 1 roti with 1 cup dahl per person)
- 1 cup Whole wheat flour (tepung gandum)
- 1/2 cup Water (air)
- 2 tbsp Low-fat milk (susu rendah lemak) - optional
- 2 tbsp Olive oil (minyak zaitun)
- 1/2 tsp Salt (garam)
- 1/2 cup Red lentils (kacang dal)
- 1 small, diced Onion (bawang)
- 2 cloves, minced Garlic (bawang putih)
- 1 tsp, grated Fresh ginger (halia)
- 1 small, chopped Tomato (buah tomato)
- 6 leaves Curry leaves (daun kari)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 1/2 tsp Cumin seeds (jintan putih)
- 1 leaf, knotted Pandan leaf (daun pandan) - optional
- 1 stalk, bruised Serai (lemongrass) (serai) - optional
Instructions
- 1
Prepare the roti dough: In a bowl, mix whole wheat flour, salt, water, milk, and 1 tbsp olive oil. Knead until soft and elastic.
5 minutes
Rest the dough for at least 30 minutes for better texture.
- 2
Divide dough into two balls. Flatten each ball on a lightly oiled surface, stretching gently to achieve a thin layer.
4 minutes
Use your fingertips for gentle stretching; don’t tear the dough.
- 3
Fold the stretched dough into a coil and flatten again. Heat a non-stick pan with 1 tbsp olive oil and cook roti until golden brown and crisp on both sides.
6 minutes
Flip frequently to avoid burning and ensure even browning.
- 4
Prepare the dahl: Rinse red lentils and boil with water, pandan leaf, and serai until soft.
8 minutes
Skim off any foam for a smoother texture.
Why This Dish is Healthy
Choosing whole wheat for the roti and low-fat milk helps lower the glycemic index and increase fiber, making it ideal for blood sugar management and weight loss. Lentils are a fantastic low-calorie protein source, and the use of fresh herbs and minimal oil ensures a lighter meal without sacrificing flavor. This healthier version of a Malaysian classic is perfect for anyone looking to enjoy traditional flavors while maintaining a balanced diet.
This Roti Canai with Dahl recipe is rich in plant-based protein from lentils, providing essential amino acids for muscle repair and growth. Whole wheat flour adds complex carbohydrates and dietary fiber, aiding digestion and satiety. The use of olive oil over traditional ghee reduces saturated fat, making it heart-friendly. Aromatic vegetables and spices like curry leaves, ginger, and turmeric contribute antioxidants, anti-inflammatory compounds, and vitamins such as B6 and C, which support overall metabolic health.
Pro Tips
- 💡Tip 1: Resting the dough is crucial for a soft and elastic roti.
- 💡Tip 2: Use fresh curry leaves and pandan for authentic aroma.
- 💡Tip 3: Mash some lentils in the dahl for a creamier texture.
Storage & Serving
Store leftover roti canai in an airtight container in the fridge for up to 2 days, and reheat on a dry pan. Dahl can be refrigerated for 3 days or frozen for up to 2 weeks. Reheat gently, adding a splash of water if needed.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 320.0 kcal |
| Protein | 8.0 g |
| Carbohydrates | 50.0 g |
| Total Fat | 10.0 g |
| Fiber | 2.8 g |
| Sugars | 1.2 g |
| Sodium | 270.0 mg |
| Potassium | 120.0 mg |
| Cholesterol | 4.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 2.1 mg |
| Calcium | 38.0 mg |
| Iron | 1.4 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 60.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.7 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 18.0 µg |





