Dal, Roti and Sabzi Thali

CALORIES

520 kcal

PROTEIN

26 g

CARBS

70 g

FAT

14 g

1. →1 katori (150 ml) cooked thick dal — toor, moong or masoor
2. →2 phulka (60 g atta total)
3. →1 katori dry sabzi — bhindi, lauki, cabbage or beans
4. →150 g curd (dahi), toned
5. →Cucumber, onion and tomato salad
6. →2 tsp oil across the dal and the sabzi

1. 01Cook the dal thick rather than soupy — a katori of thin dal is half the protein of a katori of thick dal.
2. 02Temper it with jeera, hing, garlic and a little haldi in 1 tsp oil.
3. 03Cook the sabzi dry in the remaining oil — no gravy, no cream.
4. 04Roast the phulka without ghee on top.
5. 05Plate everything together with the curd and the salad.

Two phulka is the ceiling, not the starting point. If you want a third, drop the curd. The salad is not optional — it is what makes the plate filling at this size.