AI-generated photo.
Brazilian · Guyana
Dhal and roti
Also called roti
Dhal and roti, a dish from Guyana (roti).
Pai editors’ mark 4 / 5
Plan, list, and collections
Dhal and roti is cooked in Guyana as its own dish. Cook the lentils thick and fold them in a griddled roti. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
83
Health score
Light & nourishing
Healthy
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 16%
- Carbs 68%
- Fat 17%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Suits · Heart-friendly
Saturated fat, cholesterol, and sodium stay modest, with some fiber.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Watch · High protein
Protein is about 18.7 g, under the 25 g mark.
Suits · Low sodium
About 402 mg of sodium, under the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Suits · Dairy-free
No milk ingredients in the required list.
Suits · Vegan
No meat, fish, egg, dairy, honey, or gelatin in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Suits · Gentle when sick
Mild, not fried, and not a very rich plate. Comfort, not a treatment.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- All-purpose flour228 kcal
- Dry red lentils179 kcal
- Neutral oil62 kcal
- Garlic4 kcal
- Ground cumin2 kcal
- Ground turmeric2 kcal
Glycemic load
Estimated glycemic load for this count: 49.2. The bands come from the ingredient table.
Portion
One serving, as written, is about 476 kcal.
Allergens. Gluten, Wheat
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 357 kcal after the change.
Use half the kosher salt and brighten the plate with lemon or lime.
The same dish with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Stir in a handful of spinach or cabbage near the end.
More fiber without a new sauce. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 476 kcal | 24% |
| Protein | 18.7 g | 37% |
| Carbohydrate | 80.8 g | 29% |
| Fiber | 7.3 g | 26% |
| Total sugars | 1.2 g | 2% |
| Fat | 8.9 g | 11% |
| Saturated fat | 1.4 g | 7% |
| Cholesterol | 0 mg | 0% |
| Sodium | 402 mg | 17% |
| Potassium | 432 mg | 9% |
| Calcium | 51 mg | 4% |
| Iron | 7.3 mg | 41% |
| Magnesium | 49 mg | 12% |
| Zinc | 2.3 mg | 21% |
| Vitamin A | 2 mcg | 0% |
| Vitamin C | 1.8 mg | 2% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.8 mg | 5% |
| Vitamin K | 13 mcg | 11% |
| Thiamin (B1) | 0.8 mg | 63% |
| Riboflavin (B2) | 0.4 mg | 28% |
| Niacin (B3) | 4.5 mg | 28% |
| Vitamin B6 | 0.3 mg | 15% |
| Folate | 217 mcg | 54% |
| Vitamin B12 | 0 mcg | 0% |
These figures follow the USDA-linked ingredient table where a safe FoodData Central row exists. Optional ingredients are left out. A few pantry items still use Pai's curated numbers because no close USDA row was found. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- Sodium stays in a comfortable range.
- The balance of protein, fiber, and richer ingredients is what earns the Healthy mark.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Scale
- Mixing bowls
- Parchment
- The pan in the method
- Cooling rack
- Skewer or toothpick
- Oven thermometer
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
All-purpose flour2 cups250 g
Dry red lentils1 cup200 g
Ground cumin1 tsp2 g
Garlic4 cloves12 g
Ground turmeric1 tsp2 g
Kosher salt1 tsp4 g
Water3.5 cups800 ml
Neutral oil2 tbsp30.77 ml
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and brighten the plate with lemon or lime.. The same dish with less sodium.
- Stir in a handful of spinach or cabbage near the end.. More fiber without a new sauce.
Method
AI-generated photo.
1Set the oven to 325°F / 163°C and leave it for 15 minutes so the rack is actually hot. Weigh all-purpose flour, dry red lentils, ground cumin, garlic, ground turmeric, kosher salt, water, neutral oil. Dhal and roti is cooked in Guyana as its own dish. Cook the lentils thick and fold them in a griddled roti. Amounts are scaled for four from foods this library can count, so the nutrition panel comes from those ingredients.
Heat oven 15 min
AI-generated photo.
2Line the pan with parchment. If this is Dhal and roti, a bare pan is the usual reason the first slice sticks. Butter only the parchment, not a pool of fat.
AI-generated photo.
3Stir the dry ingredients in one bowl and the wet ingredients in another. Combine them until the batter or dough for Dhal and roti is even, with no dry streaks and no long mixing after that.
AI-generated photo.
4Scrape the mixture into the pan and level the top. Dhal and roti bakes evenly only when the center is not a dome of unmixed batter.
- 🇬🇾 GuyanaSouth Americaguyana-roti-gy-step-4
Dhal and roti, step 5
Step 5 · Bake about 22 min
5Bake at 325°F / 163°C until this is true: The crust of Dhal and roti is deep gold and the center sounds hollow when tapped. The crumb is set, not wet or gummy. Start checking at 22 minutes. Opening the door early drops the heat.
Bake about 22 min
- 🇬🇾 GuyanaSouth Americaguyana-roti-gy-step-5
Dhal and roti, step 6
Step 6 · Cool 10 min
6Cool Dhal and roti in the pan for 10 minutes, then move it to a rack. Cutting while it is steaming collapses the crumb. Film Dhal and roti in this shot order and no other: a grill grate just before the food lands; fish just turning opaque and flaking; a knife sliding into the potato or vegetable; the crumb or interior on a cutting board. Slate words for the editor: nacre, ember, sable, hearth, zester, shimmer, jute, amber, olive, dough.
Cool 10 min
How you know it is done
The crust of Dhal and roti is deep gold and the center sounds hollow when tapped. The crumb is set, not wet or gummy.
If it goes wrong
- Dhal and roti looks done on top and is still raw in the center. Trust the cue in the method, not the color alone. Give it a few more minutes and check the center.
- Dhal and roti spread, sank, or turned out dry. Measure by weight next time, heat the oven fully, and stop when the doneness cue appears rather than when the timer ends.
Storage
Cool Dhal and roti completely. Keep it covered at room temperature for 2 days, or wrap and freeze for a month. Refrigerate custard, cream, and fresh-fruit fillings the same day and eat them within 3 days.
How this dish helps your daily life
- Dhal and roti is cooked by saute in Guyana. The steps follow that technique, including the timing above.
- Every ingredient is weighed, so the fiber, fat, and salt on the panel match this plate.
Notes
Pregnancy. There is no alcohol in the required list. Wash produce and use pasteurized dairy if you add it.
Allergens in the required list: Gluten, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.