Ingredients:
For the Daal:
- Split yellow gram (chana daal): 1 cup
- Water: 4 cups
- Turmeric powder: 1/2 tsp
- Salt: to taste
- Ghee : 2 tablespoons
- Cumin seeds: 1 tsp
- Green chilies: 2, finely chopped
- Garlic: 1 tsp
- Tomatoes: 2 medium, finely chopped
- Red chili powder: 1 tsp
- Coriander powder: 1 tsp
- Garam masala: 1/2 tsp
- Fresh coriander leaves: 2 tbsp, chopped
For the Bati:
- Whole wheat flour: 2 cups
- Semolina (sooji): 1/2 cup
- Baking powder: 1/2 teaspoon
- Salt: to taste
- Ghee (clarified butter): 1/2 cup
- Water: as needed
Culinary Process:
Preparing the Daal:
- Cook the Chana Daal:
- Wash the chana daal thoroughly and soak it in water for 30 minutes.
- In a pressure cooker, add the soaked daal, 4 cups of water, turmeric powder, and salt. Cook for 5-10 min or until the daal is soft.
- Once cooked, mash the daal slightly and set aside.
- Tempering the Daal:
- In a pan, heat ghee over medium heat. Add cumin seeds and allow them to splutter.
- Add chopped green chilies and garlic. Sauté for a minute.
- Add chopped tomatoes and cook until they turn soft and the ghee starts to separate.
- Add red chili powder, coriander powder, and garam masala. Mix well.
- Add the cooked daal to this mixture and simmer for 10 minutes. Adjust the consistency by adding water if needed.
- Garnish with fresh coriander leaves and set aside.
Preparing the Bati:
Making the Dough:
- In a large mixing bowl, combine whole wheat flour, semolina, baking powder, and salt.
- Add melted ghee and mix until the mixture resembles breadcrumbs.
- Gradually add water and knead into a firm dough.
Shaping the Bati:
- Divide the dough into small balls and flatten them slightly.
- Fry them on medium heat until golden brown.
Serving the Daal Bati:
- Traditionally, bati is served dipped in ghee. However, for a healthier version, you can brush them lightly with ghee or skip this step.
- Serve the hot bati with the prepared daal.
Nutritional Information (Per Serving)
Approximate values based on standard recipes:
Calories: 562 kcal
Protein: 17g
Carbohydrates: 78g
Fat: 23g
Fiber: 14g
Sodium: 176mg
Iron: 5mg
Calcium: 175mg
Note: Nutritional values can vary based on specific ingredient brands and preparation methods.
Health Benefits
High in Protein: The combination of chana daal and whole wheat provides a substantial amount of plant-based protein, essential for muscle repair and overall health.
Rich in Fiber: Whole wheat flour and lentils contribute to a high fiber content, aiding in digestion and promoting a feeling of fullness.
Low in Saturated Fat: By moderating the use of ghee, the dish remains low in saturated fats, supporting heart health.
Packed with Vitamins and Minerals: Ingredients like turmeric, tomatoes, and coriander add essential vitamins and antioxidants.
Ingredient Availability in the UK
All the ingredients for Daal Baati are readily available in the UK:
Chana Daal: Available in most supermarkets and Asian grocery stores.
Whole Wheat Flour & Semolina: Found in the baking aisle of major supermarkets.
Spices (Turmeric, Cumin, Garam Masala): Easily available in the spice section.
Ghee: Available in the international foods section or health food stores.
Serving Suggestions
Main Course: Serve as a standalone dish for a hearty lunch or dinner.
Accompaniments: Pair with a side of fresh salad or yogurt for a balanced meal.
Festive Occasions: Ideal for special occasions and gatherings, showcasing traditional Indian flavors.
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Tips for a Healthier Version
Reduce Ghee Usage: Limit the amount of ghee used in both daal and baati to lower the fat content.
Bake Instead of Frying: Opt for baking the baatis instead of frying to reduce calorie intake.
Add Vegetables: Incorporate finely chopped vegetables into the daal for added nutrients.
Final Thoughts
Daal Baati is a timeless Indian classic that beautifully balances comfort and nutrition. With its protein-rich lentils and fibre-filled whole wheat baati, this dish fits perfectly into the lifestyle of those looking for healthy vegetarian meals — especially for families and food lovers in the UK seeking flavour without compromising wellness.
Whether you’re preparing it for a festive gathering, a hearty weeknight dinner, or a weekend indulgence, Daal Baati offers a satisfying experience that connects tradition with health. By baking instead of frying and using just the right amount of ghee, you can transform this beloved dish into a guilt-free staple that nourishes both the body and soul.
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