Low-GI Moong Dal with Bajra Roti Thali

Method

1. Heat mustard oil in a heavy-bottomed saucepan over medium heat and add cumin, mustard seeds and a pinch of asafoetida; stir until the seeds sputter, releasing aroma.
2. Add the chopped onion and grated ginger, sauté for 2-3 minutes until softened and translucent, which builds a flavour base without excess oil.
3. Stir in the diced tomato, turmeric, ground coriander and salt; cook for another 2 minutes until the tomato breaks down, creating a natural acidity that balances the dal.
4. Add the rinsed moong dal and 600 ml water, bring to a gentle boil, then reduce heat and simmer, covered, for 15-18 minutes until the dal is tender but still holds shape, ensuring a low glycaemic index.
5. Once the dal is cooked, sprinkle garam masala and fresh coriander leaves, stir gently and let it rest off heat for 5 minutes to allow flavours to meld.
6. While the dal simmers, combine bajra flour with a pinch of salt in a bowl, and gradually work in warm water a little at a time - bajra has no gluten, so you want a soft, pliable dough rather than a wet one; rest for 10 minutes to hydrate the fibres.
7. Divide the dough into 4 equal balls. Bajra dough cracks if rolled with a pin, so pat each ball flat between your palms, or press it out between two sheets of greaseproof paper, into a 15-cm circle. Cook on a hot dry skillet for 1-2 minutes each side until puffed and lightly browned.
8. Serve the steaming moong dal alongside the warm bajra roti, garnish with extra coriander if desired, and enjoy a balanced, nutritionist-approved meal.