Delicious Dal Dhokli: A Traditional Indian Recipe with Nutritional Benefits
Introduction
Dal Dhokli is a savory, one-pot dish that combines the goodness of lentils and the comfort of dumplings, popularly known as "dhoklis" in India. Originating from the western state of Gujarat, this wholesome dish is enjoyed across the country and has gained international recognition for its delicious taste and nutritional value. In this article, we will explore the traditional recipe of Dal Dhokli, highlighting its ingredients, step-by-step instructions, nutritional benefits, and a comprehensive chart of its nutritional facts. So, let's dive into the world of flavors and wellness!
Ingredients
For the Dal
- 1 cup toor dal (split pigeon peas)
- 1 onion, finely chopped
- 2 tomatoes, pureed
- 2 green chilies, slit
- 1 teaspoon ginger-garlic paste
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- A pinch of asafoetida (hing)
- Few curry leaves
- Salt to taste
- 2 tablespoons oil
For the Dhokli
- 1 cup whole wheat flour
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chili powder
- 1/2 teaspoon carom seeds (ajwain)
- Salt to taste
- Water (as needed) for kneading
- Ghee (clarified butter) for greasing
Instructions
1. Rinse the toor dal thoroughly and soak it in water for 30 minutes. Drain the water and set it aside.
2. Heat oil in a pressure cooker and add cumin seeds, mustard seeds, and asafoetida. Let them splutter.
3. Add chopped onions and saute until golden brown.
4. Add ginger-garlic paste and slit green chilies. Saute for a minute.
5. Now, add tomato puree and cook until the oil separates.
6. Add turmeric powder, red chili powder, coriander powder, and salt. Mix well.
7. Add the soaked toor dal and water (about 4 cups). Stir everything together.
8. Close the pressure cooker lid and cook for 3-4 whistles, or until the dal is soft and well cooked.
9. While the dal is cooking, prepare the dhokli dough. In a mixing bowl, combine whole wheat flour, turmeric powder, red chili powder, carom seeds, and salt.
10. Gradually add water and knead into a firm yet pliable dough. Divide the dough into small balls.
11. Take a dough ball and roll it into a thin circle on a floured surface.
12. Cut the rolled dough into diamond or square-shaped pieces (dhoklis).
13. Once the pressure cooker releases the steam naturally, open the lid and bring the dal to a boil.
14. Add the prepared dhoklis into the boiling dal and cook for about 10-15 minutes, stirring occasionally to prevent sticking.
15. Once the dhoklis are cooked and soft, turn off the heat and garnish with chopped coriander leaves.
Nutritional Benefits
Dal Dhokli is a wholesome dish that offers a range of nutritional benefits. Let's take a look at some key ingredients and their advantages
Toor Dal: Packed with proteins, dietary fiber, and essential minerals, toor dal helps in muscle building, aids digestion, and provides sustained energy.
Whole Wheat Flour: It is a rich source of complex carbohydrates, B-vitamins, and fiber, promoting a healthy digestive system and maintaining blood sugar levels.
Tomatoes: Abundant in vitamin C, antioxidants, and lycopene, tomatoes enhance immune function, support heart health, and protect against chronic diseases.
Spices (Turmeric, Cumin, Mustard Seeds): These spices possess anti-inflammatory properties, aid digestion, and contribute to overall well-being.
Ginger-Garlic Paste: Known for its antimicrobial properties, ginger-garlic paste boosts the immune system and helps fight common illnesses.
Green Chilies: They contain capsaicin, a compound that aids in weight loss, improves metabolism, and provides a good dose of vitamin C.
Nutritional Facts Chart
Here is an approximate nutritional breakdown for a serving of Dal Dhokli (200 grams):
Calories: 300 kcal
Carbohydrates: 50g
Protein: 15g
Fat: 5g
Fiber: 8g
Iron: 4mg
Calcium: 50mg
Vitamin C: 20mg
Conclusion
Dal Dhokli is a delightful and nutritious dish that combines the goodness of lentils and the comfort of dumplings. Its rich blend of flavors, along with the benefits of essential nutrients, makes it a favorite among food enthusiasts. Whether you are looking for a hearty meal or a wholesome option for your family, Dal Dhokli is a perfect choice. So, gather the ingredients, follow the simple steps, and relish this traditional Indian delicacy that brings together taste and wellness on a plate!
