DAL DHOKLI (1 serving)
Raw Ingredients
Dal Base:
• Toor dal (raw) – 50 g
• Tomato – 50 g (1 small)
• Spinach / methi leaves – 35 g
• Turmeric – ¼ tsp
• Red chilli powder – ¼ tsp
• Coriander powder – ½ tsp
• Tamarind water – 1 tsp (optional)
• Jaggery – 3 g (small pinch)
• Salt – as per taste
Dhokli
• Whole wheat flour – 20 g
• Besan – 10 g
• Ajwain – pinch
• Turmeric – pinch
• Salt – pinch
• Oil – ¼ tsp
Tempering
• Ghee – ½ tsp (≈2.5 g)
• Mustard seeds – ¼ tsp
• Cumin seeds – ¼ tsp
• Curry leaves – few
• Garlic – 1–2 cloves (optional)
Method
1. Pressure cook toor dal, tomato and turmeric with water for 3–4 whistles.
2. Mix wheat flour, besan, ajwain, turmeric, salt and oil. Knead a soft dough. Roll thin and cut into small diamond shaped dhokli pieces.
3. Mash cooked dal. Add spices, spinach/methi, tamarind water and jaggery. Bring to a boil.
4. Add dhokli pieces into the boiling dal and cook for about 10 minutes until soft.
5. Heat ghee, add mustard seeds, cumin seeds, curry leaves and garlic. Pour tempering over the dal dhokli.
For Gastritis
- Keep the spice level mild.
- Reduce or skip red chilli powder if acidity is severe.
- Tamarind can increase acidity in sensitive people; it can be skipped.
- Add a little grated bottle gourd or spinach to make the dal lighter and easier to digest.
- Cook the dal well so it becomes soft and smooth, which improves digestibility.
- Avoid very oily tempering; keep ghee minimal.
- Eat the dish warm, not very hot, and chew slowly for better digestion.
Nutrition value (1 serving)
- Calories ~329 kcal
- Protein ~17 gm
- Carbohydrates ~42 gm
- Fat ~5–6 gm
- Fiber ~10–11 gm
