Mixed veg millet roti plate

This is a full dinner, not just one dish. A quick mixed sabzi, a jowar or bajra roti, and a katori of curd. It is the CurviCare Plate in action: half vegetables, a quarter roti, and protein from the curd. Simple food that leaves you satisfied, not heavy.

Why it helps

Millet rotis like jowar and bajra are high in fibre, so they release energy slowly and keep you full through the evening. The sabzi adds volume and colour, and the curd brings protein to complete the plate. Read more about millets and weight if you are new to them.

Ingredients (serves 2)

For the sabzi:

• 2 cups mixed vegetables, chopped (beans, carrot, capsicum, cauliflower, whatever is at home)
• 1 small onion, sliced
• 1 small tomato, chopped
• 1/2 teaspoon cumin seeds
• 1/2 teaspoon turmeric
• 1/2 teaspoon red chilli powder
• 1 teaspoon coriander powder
• 2 teaspoons oil
• Salt to taste

For the rotis and sides:

• 1 cup jowar or bajra atta
• Warm water, to knead
• A pinch of salt
• 2 katoris fresh curd

Method

1. Start the rotis first. Knead the millet atta with a pinch of salt and warm water into a soft dough. Warm water makes millet dough easier to handle. Cover and rest while you cook the sabzi.
2. Heat oil in a kadhai. Add cumin seeds, then the onion. Cook until soft.
3. Add the tomato and the dry masalas. Cook for 2 minutes.
4. Add the mixed vegetables and salt. Sprinkle a little water, cover, and cook on low for 8 to 10 minutes until just tender.
5. Divide the dough into 4 balls. Pat each one out between your palms or on a plastic sheet, since millet dough has no gluten and can crack if rolled thin.
6. Cook each roti on a hot tawa until brown spots appear on both sides. Press gently with a cloth so it puffs.
7. Plate it: half the plate sabzi, one or two rotis, and a katori of curd.

Make it your own

• Stir a chopped green chilli and coriander into the dough for masala rotis.
• Add paneer cubes or boiled chana to the sabzi for extra protein.
• In winter, swap jowar for bajra and add a small piece of gud on the side, the traditional way.

Enjoy it as part of the CurviCare Plate, and pick your everyday flour with this guide to atta for roti.