Roti Gandum dengan Sup Dal

Roti Gandum dengan Sup Dal

Makan Tengah Hari • Malaysia

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Cara Membuat Roti Gandum with Lentil Soup
Versi tradisional + sihat dengan foto langkah demi langkah · 35 min jumlah · 2 hidangan
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How to Make Roti Gandum with Lentil Soup (Traditional & Healthy Version)

Persediaan: 15 minit
Memasak: 20 minit
2 hidangan
Mudah

Roti Gandum with Lentil Soup is a beloved Malaysian vegetarian dish, harmoniously blending the nutty wholesomeness of whole wheat flatbread (roti gandum) with a comforting, protein-rich lentil soup (dal). Rooted in Malaysia’s multicultural culinary tapestry, this meal is influenced by the Indian-Malay communities, making it a staple in many homes and local eateries, especially for lunch. The roti’s soft, chewy texture pairs beautifully with the aromatic and mildly spiced lentil soup that incorporates local ingredients like daun kari (curry leaves), halia (ginger), and serai (lemongrass), adding unique Malaysian flavors. This dish is a great choice for those seeking an authentic yet health-conscious Malaysian recipe. Roti Gandum uses whole wheat flour for added fiber, while the lentil soup is simmered with fresh vegetables and spices, delivering a nourishing meal that is both satisfying and light. It’s vegetarian, rich in plant protein, and free from saturated fats, making it ideal for calorie-conscious eaters. Whether enjoyed in a bustling mamak stall or prepared at home, Roti Gandum with Lentil Soup is a true reflection of Malaysia’s vibrant food culture and commitment to wholesome eating.

Mesra diabetes Penurunan berat Mesra kanak-kanak Boleh diubah suai jadi vegan
Alergen: Gluten

Bahan-bahan(untuk 1 large roti gandum with 1 bowl of lentil soup)

  • 1 cup Whole wheat flour (tepung gandum penuh)
  • 1/3 cup Warm water (for dough)
  • 2 teaspoons Olive oil (or minyak zaitun)
  • 1/2 teaspoon Salt (garam)
  • 1/2 cup Red lentils (kacang dal merah)
  • 1 small Onion (bawang besar, diced)
  • 1 small Carrot (lobak merah, diced)
  • 1 small Tomato (cincang)
  • 2 cloves Garlic (bawang putih, minced)
  • 1/2 inch Ginger (halia, grated)
  • 6 Curry leaves (daun kari, fresh)
  • 1/4 teaspoon Turmeric powder (serbuk kunyit)
  • 1/2 teaspoon Cumin seeds (jintan putih)
  • 1 stalk Serai (lemongrass) (bruised) - pilihan
  • 1/4 teaspoon Black pepper (lada hitam) - pilihan
  • 2 cups Water (for soup)
  • 1 tablespoon Fresh coriander (daun ketumbar, chopped) - pilihan

Arahan

  1. 1

    In a mixing bowl, combine whole wheat flour and salt. Gradually add warm water and 1 teaspoon olive oil, kneading until a soft, pliable dough forms. Cover and let it rest for 10 minutes.

    10 minutes

    Resting the dough makes the roti softer and easier to roll.

  2. 2

    Divide dough into 2 balls. Roll each into a thin circle (about 15cm diameter) on a lightly floured surface.

    3 minutes

    Use a rolling pin and dust with flour to prevent sticking.

  3. 3

    Heat a non-stick pan over medium heat. Cook each roti for 1-2 minutes per side until golden brown spots appear, brushing lightly with remaining olive oil. Set aside and keep warm.

    5 minutes

    Cover cooked rotis with a clean towel to keep them soft.

  4. 4

    Rinse red lentils thoroughly. In a pot, combine lentils, water, turmeric, and serai (if using). Bring to a boil, then simmer for 10 minutes until lentils are soft.

    10 minutes

    Removing foam from boiling lentils gives a cleaner taste.

Kenapa hidangan ini sihat

Choosing Roti Gandum with Lentil Soup as part of your lunch routine encourages satiety without excess calories. The high fiber content keeps you full longer, while the balanced protein helps maintain muscle mass. It's low in processed ingredients, uses minimal oil, and relies on fresh, whole foods. The dish is also adaptable for various dietary needs, including vegan and diabetic-friendly options, making it a versatile, heart-smart choice for healthy living.

This Roti Gandum with Lentil Soup is packed with plant-based protein from lentils and fiber from whole wheat flour, supporting digestive health and providing sustained energy. Lentils are rich in iron, folate, and B-vitamins, while the addition of vegetables adds antioxidants, vitamins A and C. Olive oil offers heart-healthy monounsaturated fats, and the dish is naturally low in saturated fat and cholesterol. The spices like turmeric and ginger have anti-inflammatory properties, making this meal a nutritious choice for a balanced diet.

Petua

  • 💡Tip 1: Let the dough rest longer for softer, more pliable roti.
  • 💡Tip 2: Use fresh daun kari and serai for authentic Malaysian aroma.
  • 💡Tip 3: Slightly mash half the lentils for a creamier soup texture.

Penyimpanan & hidangan

Store leftover lentil soup in the refrigerator for up to 2 days in an airtight container. Roti gandum is best enjoyed fresh, but can be wrapped in a clean cloth and stored at room temperature for up to 12 hours. Reheat soup gently before serving. Avoid freezing to preserve texture.

Paling sesuai dihidang: Breakfast or Lunch

Fakta Nutrisi

NutrienPer 100g
Tenaga190.0 kcal

Makanan Serupa