In her new book, Ayurvedic practitioner and dietitian Sapna Punjabi serves up 85 healthful dal-chawal recipes

Dal Chawal: When food is medicine

If you ask any Indian what comfort food is, chances are you’ll hear a warm, nostalgic sigh and the words “dal chawal.” There’s something magical about a bowl of warm dal and rice. When traveling for days, after a busy workday, or when under the weather, every Indian home, no matter where in the world, leans on its reassuring combination of dal chawal, providing ultimate solace for the family. In her vibrant new cookbook, Dal Chawal: 85 Vegetarian Indian Recipes Combining the Power of Dal and Rice, Sapna Punjabi—an Ayurvedic practitioner and registered dietitian— presents a holistic approach to wellness that intertwines culinary tradition with healing.  “My goal was to bring back the idea that food is medicine,” Punjabi says. “And dal chawal is the simplest, most nourishing expression of that.”

Balancing lifestyle and diet

What sets the book apart for me is Punjabi’s expertise in Ayurveda. She provides guidance on adjusting dishes based on Ayurvedic principles, allowing readers to tailor meals to their individual doshas and health needs. This personalized approach to cooking emphasizes the importance of food as medicine, particularly in managing inflammation and promoting gut health. Understanding our gunas, she explains, can offer us a new dimension through which we can plan our meals and shop for groceries. For example, if you eat spicy food and go for a run in the middle of a hot summer day, then, based on the principle of “like increases like,” you might find yourself complaining about hyperacidity or heat rashes. We could, Punjabi says, choose to balance the day’s heat with the opposite quality of cold: gentle yoga, coconut water, or a cucumber salad to better support our health.

From a Sindhi kitchen to American homes

Born and raised in Mumbai in a traditional Sindhi family, food was always at the heart of Punjabi’s upbringing. Mealtimes were ritualistic, packed with purpose and flavor, and deeply tied to health. “I didn’t realize it then,” she recalls, “but our kitchen was my first classroom in Ayurveda.” The transition from Mumbai to the U.S. came with its own set of challenges—new ingredients, unfamiliar food systems, and disconnect from the intuitive eating she grew up with. But instead of letting go of her roots, Punjabi deepened them. She pursued formal training in both clinical nutrition and Ayurveda, eventually becoming a registered dietitian and certified Ayurvedic practitioner.

The cookbook’s brilliance lies in its simplicity. Rather than chasing exotic “superfoods” or complicated regimens, Punjabi focuses on what Indian households have always known: dal and rice are complete, balanced, and deeply nourishing foods. Her recipes are practical, affordable, and rooted in tradition, but also flexible enough to fit busy, modern lives. Whether you’re a seasoned cook or just learning to temper spices, Punjabi shares a few recipes from her cookbook to get you started.

Ram Laddoo Waffle Chaat/ Savory Dal Waffles with Radish Salad & Chutneys 

I first discovered ram laddoo at a roadside food stall on the streets of New Delhi. I was surprised to discover savory pakodis (petite deep-fried balls of dal batter) dressed with a generous drizzle of green chutney and topped with daikon radish salad, as I associate the term laddoo with sweet treats. The sensory satisfaction from the dance of different tastes and textures is forever etched in my memory. Because my kids love waffles, I adapted the North Indian ram laddoo chaat into crispy waffles, delivering the perfect crunch.

Perfect Pairing: Serve with Saunf Sharbat in summertime or Kanji in the winter

PREPARATION

Rinse the dals in a fine-mesh sieve under cold running water until the water runs clear, about a minute. Transfer to a medium bowl, add water to cover by 2 inches (5 cm), and soak for 3 to 4 hours. Drain.

Meanwhile, make the radish salad: In a bowl, combine the daikon, carrots, radish greens (if using), cilantro, chili, lime juice, salt, chaat masala, and Kashmiri powder. Refrigerate until ready to assemble.

Make the waffle batter: Transfer the soaked dals to a blender. Add the green chili and ginger and grind with about 1⁄4 cup (60 ml) water to a smooth batter. Transfer the batter to a bowl. Add the radish greens (if using), cumin, Kashmiri powder, turmeric, salt, and baking soda. Add additional water if needed. Whisk the batter well for a minute to make it light and fluffy. It should have a pouring consistency like waffle mix.

Preheat a waffle iron according to the manufacturer’s instructions (or to 400°F/200°C). Grease the waffle iron evenly with oil. Drop large spoonfuls of batter onto the greased waffle iron until most of the wells are covered. Close the lid and cook until crispy golden brown, 3 to 5 minutes. Repeat with the rest of the batter.

To assemble, place one waffle in a shallow bowl. Top with a large spoonful of chilled radish salad. Drizzle a generous amount of hari chutney over the top. Sprinkle some chaat masala and serve immediately.

We love all kinds of hummus in our home and always have a couple of different varieties in our fridge to use as a spread for sandwiches or a dip with chips and veggies. While a classic hummus with chickpeas is super delicious, it can be a bit heavy to digest. Over the years I have made hummus with a variety of split dals, but the one with masoor dal is our favorite. Carrots and beets bring a mild sweetness and add to the vibrant color of this light-to-digest dal hummus. Load it up with herbs, microgreens, and chopped veggies and you now have a fancy dip to impress any crowd.

PREPARATION

Rinse the split red lentils in a fine-mesh sieve under cold running water until the water runs clear, about a minute. Transfer to a medium bowl, add water to cover by 2 inches (5 cm), and soak for 30 minutes to 1 hour. Drain.

In a 3-quart (3 L) pot, combine the lentils, water, beet, carrot, and salt. Bring to a boil, skimming off any foam. Reduce the heat to medium, partially cover, and cook until the dal and vegetables are soft and mushy and most of the liquid is reduced, 20 to 25 minutes.

Transfer the contents of the pot to a blender along with the garlic, olive oil, tahini, and lemon juice and puree until smooth.

Spoon the hummus onto a plate and garnish with optional toppings of choice. Serve at room temperature or chilled.

TIPS

Replace split red lentils with yellow split moong dal and cook with ground turmeric and golden beets for a yellow-hued hummus. Change the garnishes according to the seasons and/or personal preference.

Perfect Pairing: Khichu topped with Thecha and enjoyed with a cup of Masala Chai is a delicious combination for lazy weekend teatime.

The name khichu is derived from the word khinch, which means “to pull” and describes the soft and supple nature of the rice flour dough. Khichu, a classic dish from Gujarat, the western state of India, is a popular teatime snack. The rice flour is first cooked in hot water, then formed into small doughnuts that are steamed into a soft spongy snack. Khichu is traditionally drizzled with peanut oil and an Indian pickled spice blend known as achaar masala. Here, I have garnished with thecha thinned with peanut oil.

PREPARATION

In a 3-quart (3 L) saucepan, combine the water, chile, ginger, cumin seeds, sesame seeds, and carom seeds and bring to a rolling boil over medium-high heat. Mix in the salt and baking soda. Add the rice flour and stir with the handle of a wooden spoon. Reduce the heat to low and stir vigorously until it forms a lumpy dough.

Transfer the dough to a large platter. Knead the dough while it is still hot, but do so with the bottom of a metal cup or bowl. Add 2 tablespoons of the oil to the dough and knead until smooth, 4 to 5 minutes. As the dough cools, you can use your hands to knead as well.

Fill a steamer with water to just below the basket or steamer plate. Heat the water to a rolling boil. Grease the basket or steamer plate with the remaining 1 tablespoon oil to prevent the khichu from sticking.

Divide the khichu dough into 8 equal portions. Wet your palms with water and shape the dough into a ball and then flatten slightly to a disc. Use your index finger to make a hole in the middle of each disc to form a kind of doughnut shape. Repeat for the remaining mixture and arrange the khichu in the steamer, leaving a ½-inch (1.3 cm) space between them for even steaming.

Cover and steam over medium heat for 15 minutes. Remove from the heat but leave the steamer covered for an additional 5 minutes.

Transfer the khichus to a plate. Drizzle with the thecha thinned out with a tablespoon of oil. Serve warm

TIPS

Store leftover khichu in an airtight container in the refrigerator for up to 2 days. Quick steam the khichu for a couple of minutes to serve warm. Traditionally, khichu is made with fine rice flour, but I have made them with corn flour for a delicious and pretty yellow khichu.

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Published under International Cooperation with "Sindh Courier"