Wholemeal Roti with Lentil Soup
Makan Tengah Hari • Malaysia
How to Make Wholemeal Roti with Lentil Soup (Traditional & Healthy Version)
Wholemeal Roti with Lentil Soup, known locally as roti gandum dengan sup dal, is a popular lunch option in Malaysia, especially among communities in the northern region with Indian heritage. This dish embodies the multicultural roots of Malaysian cuisine, combining wholesome wholemeal roti—a beloved flatbread—with aromatic lentil soup enriched by local ingredients such as daun pandan and serai (lemongrass). The roti offers a nutty, hearty flavor, while the lentil soup is fragrant, mildly spiced, and comforting, making it an ideal midday meal for both adults and children. Lentil soup is a staple in many Malaysian households, appreciated for its nourishing qualities and versatility. By using wholemeal flour for the roti, this recipe adds a healthy twist, boosting fiber and keeping you full longer. Incorporating local spices and herbs like kunyit (turmeric), daun kari (curry leaves), and fresh coriander, the soup is vibrant and rich in flavor, yet light enough for calorie-conscious eaters. The pairing of roti and dal reflects Malaysia’s multicultural spirit, especially during festive gatherings or family lunches. Choosing this meal is a nod to Malaysia’s commitment to nutritious, plant-based foods. Wholemeal Roti with Lentil Soup is perfect for those seeking authentic Malaysian flavor while embracing healthy eating habits. The dish is easy to prepare, making it suitable for busy lifestyles, and is naturally vegetarian, appealing to a wide range of dietary preferences.
Bahan-bahan(untuk 2 wholemeal roti and 1 cup lentil soup per person)
- 1 cup Wholemeal flour (gandum penuh)
- 1/2 cup Water
- 1/2 tsp Salt (garam)
- 1 tbsp Cooking oil (minyak masak)
- 1/2 cup Dried lentils (kacang dal)
- 1 small, chopped Onion (bawang)
- 2 cloves, minced Garlic (bawang putih)
- 1/2 tsp Turmeric powder (serbuk kunyit)
- 4-5 leaves Curry leaves (daun kari)
- 1 stalk, bruised Lemongrass (serai)
- 1 leaf, tied Pandan leaf (daun pandan) - pilihan
- 1/2 cup, diced Carrot (lobak merah) - pilihan
- 2 tbsp, chopped Coriander leaves (daun ketumbar) - pilihan
- 1/4 tsp Black pepper (lada hitam) - pilihan
Arahan
- 1
Combine wholemeal flour, salt, and water in a mixing bowl. Knead into a soft dough. Add 1 tsp cooking oil for elasticity.
5 minutes
Let the dough rest for 10 minutes for softer roti.
- 2
Divide dough into equal balls. Roll each ball into a flat disc (about 15cm diameter) using a rolling pin.
5 minutes
Dust with flour to prevent sticking.
- 3
Heat a non-stick pan over medium heat. Cook each roti for 1-2 minutes per side, brushing lightly with oil.
6 minutes
Press roti with a spatula for even cooking.
- 4
Rinse lentils and add to a pot with water (2 cups), turmeric, lemongrass, pandan leaf, and salt. Bring to a boil, then simmer for 10-12 minutes until tender.
12 minutes
Skim foam for a clear soup.
Kenapa hidangan ini sihat
This recipe is a healthy choice due to its high fiber and protein content, low saturated fat, and nutrient density. Wholemeal flour supports heart health and blood sugar control, while lentils are a superb source of plant-based protein. The use of fresh herbs and spices not only enhances flavor but also provides anti-inflammatory compounds. It’s ideal for weight management, diabetic diets, and anyone aiming for balanced nutrition.
Wholemeal Roti with Lentil Soup is rich in dietary fiber, plant protein, and essential vitamins such as B-complex, iron, folate, and magnesium. Lentils provide slow-release carbohydrates, great for sustained energy, while wholemeal flour enhances digestive health. The addition of carrots and coriander boosts antioxidant and vitamin A levels, and using minimal oil keeps fat content low. This dish is naturally cholesterol-free and suitable for vegetarian diets.
Petua
- 💡Tip 1: Rest the dough for a softer, fluffier roti.
- 💡Tip 2: Add a pandan leaf for extra aroma in the soup.
- 💡Tip 3: Use minimal oil for healthier, crispier roti.
Penyimpanan & hidangan
Store leftover roti in an airtight container for up to 2 days. Lentil soup can be refrigerated for up to 3 days; reheat gently before serving. Roti can be refreshed on a pan.
Paling sesuai dihidang: Breakfast or Lunch
Fakta Nutrisi
| Nutrien | Per 100g |
|---|---|
| Tenaga | 200.0 kcal |
