Finger Millet Dumpling In Spiced Lentil Stew draws inspiration from a popular Indian dish, Daal dhokli. Daal dhokli, a comforting and nourishing Indian dish, has been cherished for centuries. Its name and variations may differ across regions, but the essence remains a hearty lentil stew paired with dumplings made from wheat flour. From the Gujarati dhokla to the Bihari Dal pitthi, this versatile dish has evolved into countless regional interpretations, each with unique flavors and textures.
This recipe offers a modern twist on the classic daal dhokli. To elevate this dish into a more wholesome and nutritious version, I’ve chosen to use whole lentils, adding a hearty texture and rich protein content. I’ve opted for finger millet and Chickpea flour for the dumplings, replacing traditional wheat flour. This choice enhances the nutritional profile and offers a unique, nutty flavor that pairs beautifully with the stew.
This dish is wholesome and well-balanced due to its combination of nutrient-dense ingredients that provide a range of health benefits.
Balanced Macronutrients:
Protein: The lentils, chickpea flour(besan), and peanuts provide an excellent source of plant-based protein, which is essential for muscle repair, immune function, and energy production.
Healthy Carbohydrates: Ragi flour is rich in complex carbohydrates that provide slow-releasing energy, helping maintain stable blood sugar levels throughout the day. It also has a high fiber content that promotes digestive health.
Healthy Fats: Peanuts offer healthy monounsaturated fats, which support heart health and provide long-lasting energy.
Rich in Essential Micronutrients
Calcium and Iron: Ragi is an exceptional source of calcium, essential for strong bones, and iron, which helps prevent anemia. The lentils and jaggery further boost iron levels.
Vitamins and Antioxidants: Tomatoes, lemon juice, cilantro, and spices like turmeric provide vitamin C and a range of antioxidants, which strengthen immunity and protect against oxidative stress.
Magnesium and Potassium: Lentils, peanuts, and besan are rich in magnesium and potassium, supporting muscle function, heart health, and balanced hydration.
I am cooking it in an instant cooker, ensuring convenience and efficiency in the kitchen. It can be cooked in a pressure cooker as well. To finish, I’ll temper the dish with oil and an array of whole spices. While this step is optional, it infuses the dish with a fragrant depth and complexity, making each bite irresistible. This fusion of flavors and textures promises a delightful meal that nourishes body and soul. This recipe is perfect for a cozy family meal. Grab your ingredients and start cooking.
Serves- 4
Preparation Time - 15 mins
Cooking Time - 30 mins
Total time - 45 mins
Ingredients
For dumplings
Finger millet Flour - ½ Cup
Chickpea flour - 2 Tbsp
Salt - 1/2 Tsp
Chilli Powder - 1/2 Tsp
Carom/Ajwain Seeds -1/2 Tsp
Hot water for Kneading
For Stew
Brown/whole Lentil -1 Cup (soaked for 3-4 hr )
Tomatoes – 2 medium (Chopped)
Ginger – 1 Tbsp ( minced)
Jaggery Powder - 1 Tbsp
Peanuts- 2 Tbsp
Cilantro - 2 Tbsp (Finely Chopped)
Lemon Juice - 1 Tbsp
Turmeric Powder -1/2 Tsp
Garam Masala - 1 Tsp
Salt – as per taste
For Tempering – (optional)
Oil - 2 Tsp
Mustard Seeds -1/2 Tsp
Cumin Seeds -1/2 Tsp
Red Chillies – 2 (Spilt into pieces)
Asafoetida Powder -1/4 Tsp
Curry Leaves- 1 Sprig
Directions
1. Add Finger millet flour(ragi), chickpea flour (besan), carom seeds, turmeric powder, and salt to a large bowl. Using hot water, make a stiff dough. Cover and set aside for 15 minutes.
2. In an Instant Pot, cook the soaked lentils and peanuts with turmeric powder, salt, and 21/2 cups of water. Set the Instant Pot to pressure cooker mode and set the timer for 10 minutes. If you are cooking in pressure cooker, cook it for 2 whistles.
3. When the lentils are done, open the Instant Pot lid once the pressure is released. Set the Instant Pot to saute mode. Add tomatoes, ginger, and 3 cups of water to the pot. Mix it well and cover the pot with a lid. Let it simmer for 10 minutes.
4. Meanwhile, make the dough into a small, bite-size disc-like shape, as shown in the picture. I shaped it like a disc, but you can give it any shape.
5. Add each dough disc to the simmering lentils. Add jaggery, lemon juice, and garam masala powder.
6. Cover the pot and let it simmer for another 10 minutes.
7. To temper the lentils, Heat a small pan. Add mustard seeds, cumin seeds, curry leaves, red chilies, and asafoetida. Fry for a few seconds until the spices are fragrant. Pour the mixture into the lentil.
Switch off the instant pot and enjoy the dish hot.
References
1. Finger millet (Eleusine coracana L.): from staple to superfood-a comprehensive review on nutritional, bioactive, industrial, and climate resilience potential - PubMed (nih.gov)
2. (PDF) Finger Millet: A powerhouse of nutrients its amino acid, micronutrient profile, bioactive compounds, health benefits, and value-added products (researchgate.net)
3. Health-promoting benefits of lentils: Anti-inflammatory and anti-microbial effects - PMC (nih.gov)
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