Healthy Dal Dhokli Recipe: Comfort Food at Its Best

Dal Dhokli is one of my go-to comfort foods. It’s a perfect combination of hearty lentils and soft, flavorful wheat dough. What makes this dish special is that it’s both nutritious and satisfying. It’s a one-pot meal that brings together proteins, carbs, and flavors in every bite, making it perfect for any occasion. Dal Dhokli is a perfect summer meal, offering a light yet nourishing combination of spiced lentils and wheat dumplings. This one-pot dish is easy to digest and keeps you feeling full without being too heavy.

In this post, I’ll be sharing my healthy take on Dal Dhokli. The recipe is simple and beginner-friendly, so even if you’re new to cooking, you’ll be able to make this delicious dish. Let’s dive right into it!

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1: Understanding Dal Dhokli

What is Dal Dhokli?

Dal Dhokli is a comforting dish from Gujarat, but it’s loved all over India. The dish combines two main elements: dal (lentils) and dhokli (wheat dough dumplings). The dal is a rich, spiced lentil soup, while the dhokli is like soft dumplings that cook right in the dal. It’s filling, wholesome, and packed with nutrients.

Why Choose a Healthy Dal Dhokli Recipe?

I chose to make a healthier version of Dal Dhokli because, even though the traditional recipe is delicious, it can be heavy. By using whole wheat flour and fresh ingredients, I’m able to maintain the delicious flavor while making it a lighter and healthier option. It’s a dish I can feel good about eating anytime.

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2: Ingredients You’ll Need

Here’s a list of everything I use for my healthy Dal Dhokli recipe. Don’t worry – most of these ingredients are common in most kitchens.

For the Dal (Lentil Soup):

• 1 cup toor dal (pigeon peas)
• 1/2 cup moong dal (yellow lentils)
• 1 medium onion, finely chopped
• 1 tomato, chopped
• 1 green chili (optional)
• 1 teaspoon ginger-garlic paste
• 1/2 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1/2 teaspoon mustard seeds
• 1 teaspoon coriander powder
• 1 teaspoon cumin powder
• Salt, to taste
• Fresh cilantro (coriander leaves) for garnish
• 1 tablespoon oil (I prefer olive oil)

For the Dhokli (Wheat Flour Dumplings):

• 1 cup whole wheat flour
• 1 tablespoon oil or ghee
• 1/2 teaspoon turmeric powder
• 1/2 teaspoon red chili powder
• Salt, to taste
• Water (as needed to form the dough)

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3: Preparing the Dal (Lentil Soup)

Step 1: Rinse and Cook the Lentils

I start by rinsing the toor dal and moong dal thoroughly under cold water. Then, I add them to a pressure cooker with 4 cups of water. If you don’t have a pressure cooker, it’s fine, just let the lentils cook in a pot for 30-40 minutes. You’ll know they’re ready when they’re soft and mushy.

Step 2: Prepare the Tempering

While the lentils cook, I heat some oil in a pan. I add mustard seeds and cumin seeds first, letting them pop. Then, I add onions and saute until they turn golden brown. After that, I add ginger-garlic paste and cook for a minute. Once the paste is cooked, I add chopped tomatoes, green chili, turmeric, coriander powder, and cumin powder. Let this cook for about 5 minutes until the tomatoes break down and the oil separates.

Step 3: Combine with the Lentils

Once the dal is cooked, I mix in the tempering. The flavors from the tempering infuse the dal, making it rich and aromatic. I let it simmer for 10-15 minutes so everything combines well. Finally, I add salt to taste and garnish with cilantro.

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4: Making the Dhokli (Wheat Flour Dumplings)

Step 1: Preparing the Dough

For the dhokli, I combine whole wheat flour, salt, turmeric, and red chili powder in a bowl. Then, I add oil (or ghee) and rub it into the flour until the mixture becomes crumbly. Slowly, I add water until I have a smooth, soft dough. I knead it for about 5 minutes, making sure it’s well-combined.

Step 2: Shaping the Dhokli

Once the dough is ready, I divide it into small portions and roll each one into a ball. I roll each ball into a flat disc, but you can also cut them into diamond shapes. This part is simple but gives the dish its unique texture.

Step 3: Cooking the Dhokli

I drop the dhokli pieces into the simmering dal and let them cook for 15-20 minutes. The dhokli pieces will float to the top when they’re done, and that’s when I know they’re perfect.

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5: Healthy Modifications for Dal Dhokli

While Dal Dhokli is already a healthy dish, I’ve found a few tweaks to make it even better:

• Less Oil/Ghee: I reduce the oil or ghee used in both the tempering and dough to make the dish lighter.
• Add More Veggies: I love adding chopped vegetables like carrots, spinach, or zucchini to the dal. It boosts the nutrition and adds more texture.
• Gluten-Free Option: If you’re avoiding gluten, you can replace whole wheat flour with rice flour or chickpea flour to make gluten-free dhoklis.
• Moong Dal: I sometimes replace part of the toor dal with moong dal. It’s lighter and more easily digestible.

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6: Serving Suggestions and Tips

Dal Dhokli is best served hot and fresh. I love pairing it with a side of yogurt or a tangy pickle. You can also enjoy it with a fresh salad or steamed veggies for a well-rounded meal.

Tips for a Perfect Dal Dhokli Recipe:

1. Consistency: Keep an eye on the consistency of the dal. If it’s too thick, add some water to reach your preferred texture.
2. Fresh Ingredients: Always use fresh onions, tomatoes, and spices for the best flavor.
3. Don’t Overcook the Dhokli: Once the dhokli pieces rise to the top of the dal, they’re ready. Don’t cook them too long, or they’ll break apart.

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Conclusion

Dal Dhokli is one of those dishes that brings comfort to every bite. It’s hearty, healthy, and easy to make. Whether you’re new to cooking or an experienced chef, this healthy Dal Dhokli recipe is a great way to enjoy a nutritious meal without any hassle. It’s the perfect balance of flavors and textures, and I’m sure you’ll love making it again and again!

For a nutrition information panel for healthy dal dhokli recipe,click here

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