Roti Canai dengan Kari Dal
Mamak • Malaysia
How to Make Roti Canai with Dhal Curry (Traditional & Healthy Version)
Roti Canai with Dhal Curry is a beloved Malaysian breakfast dish that beautifully showcases the country’s multicultural heritage. Originating from the Indian Muslim community, this flaky flatbread (roti canai) is commonly enjoyed with a hearty dhal curry, made from protein-rich lentils and aromatic local spices. The combination of crispy, tender roti and creamy, spiced dhal curry offers a satisfying texture and flavor that’s comforting and nourishing. In Malaysia, Roti Canai is a staple at mamak stalls and kopitiams across the nation, enjoyed by people of all backgrounds. The dhal curry is often infused with local ingredients like pandan leaves and lemongrass, imparting a uniquely Malaysian aroma that sets it apart from other lentil curries. This healthy version uses less oil and whole wheat flour for the roti, making it suitable for calorie-conscious eaters without compromising on authenticity or taste. Perfect for breakfast or brunch, Roti Canai with Dhal Curry is not only delicious but also offers a wholesome start to your day. It’s a versatile dish that can be adapted for various dietary needs, making it a great choice for Malaysian families who value nutrition and tradition.
Bahan-bahan(untuk 1 medium roti canai with 1 cup dhal curry)
- 2 cups Whole wheat flour (tepung gandum)
- 1 cup Water
- 1/4 cup Low-fat milk (susu rendah lemak) - pilihan
- 2 tbsp Olive oil (or minyak jagung)
- 1 tsp Salt (garam)
- 1 cup Red lentils (kacang dhal merah)
- 1 medium Onion (bawang besar)
- 3 cloves Garlic (bawang putih)
- 1 inch Ginger (halia)
- 1 small Carrot (lobak merah) - pilihan
- 1 medium Tomato (tomato) - pilihan
- 2 tbsp Curry powder (serbuk kari)
- 1 leaf Pandan leaf (daun pandan) - pilihan
- 1 stalk, bruised Lemongrass (serai) - pilihan
- 2 tbsp, chopped Coriander leaves (daun ketumbar) - pilihan
Arahan
- 1
Prepare the dough: Mix whole wheat flour, salt, water, and olive oil (and milk, if using) in a bowl. Knead until smooth. Cover and let rest for 10 minutes.
10 minutes
Resting allows gluten to develop for a flakier roti.
- 2
Shape the roti: Divide dough into 4 balls. Roll each into a thin circle on a lightly oiled surface.
5 minutes
Use minimal flour to keep the roti soft.
- 3
Cook the roti: Heat a non-stick pan over medium heat. Cook each roti for 2 minutes per side until golden and crisp. Set aside.
10 minutes
Brush with a little olive oil for extra flavor and crispiness.
- 4
Prepare dhal curry base: Rinse red lentils and boil with water, pandan leaf, and lemongrass until soft, about 10 minutes.
10 minutes
Skim off any foam for a smoother dhal.
Kenapa hidangan ini sihat
Roti Canai with Dhal Curry is a healthy breakfast option for those tracking calories, as it uses whole grains and legumes for sustained energy and satiety. By minimizing oil and opting for whole wheat flour, the dish is lower in refined carbs and high in dietary fiber. The combination of lentils and vegetables offers a nutrient-dense profile that supports weight management and overall wellness. It’s filling, heart-friendly, and suitable for vegetarians.
This dish is rich in plant-based protein from lentils, dietary fiber from whole wheat flour and vegetables, and essential vitamins like B-complex, vitamin C, and iron. Using olive oil and low-fat milk lowers saturated fat content, while adding local aromatics like pandan and lemongrass boosts antioxidant levels. The curry contains minimal cholesterol, is low in trans fats, and is a good source of magnesium and potassium, supporting heart health and digestion.
Petua
- 💡Tip 1: Rest dough for at least 10 minutes for softer roti.
- 💡Tip 2: Use pandan and lemongrass in dhal for authentic Malaysian aroma.
- 💡Tip 3: For extra fiber, add chopped spinach or okra to dhal curry.
Penyimpanan & hidangan
Store leftover roti in an airtight container for up to 2 days; reheat on a pan for crispness. Dhal curry keeps in the fridge for 3 days—reheat gently before serving. Freeze separately for longer storage.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 350.0 kcal |
| Protein | 9.0 g |
| Karbohidrat | 53.0 g |
| Jumlah Lemak | 12.0 g |
| Serat | 2.8 g |
| Gula | 1.1 g |
| Natrium | 320.0 mg |
| Kalium | 140.0 mg |
| Kolesterol | 5.0 mg |
| Vitamin A | 45.0 IU |
| Vitamin C | 2.0 mg |
| Kalsium | 38.0 mg |
| Zat Besi | 1.4 mg |
| Magnesium | 22.0 mg |
| Zinc | 0.5 mg |
| Phosphorus | 65.0 mg |
| Vitamin D | 0.1 IU |
| Vitamin B1 (Thiamine) | 0.1 mg |
| Vitamin B2 (Riboflavin) | 0.0 mg |
| Vitamin B3 (Niacin) | 0.6 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.0 µg |
| Folate | 22.0 µg |
