Heart-Healthy Dal Makhani
Indulge in the rich, creamy flavors of *Heart-Healthy Dal Makhani*, a guilt-free twist on the classic Indian comfort food. This wholesome recipe combines protein-packed whole black lentils (urad dal) and kidney beans (rajma) with aromatic spices like cumin, coriander, and garam masala. Instead of traditional heavy cream and butter, this lighter version uses low-fat Greek yogurt and olive oil, making it perfect for those watching their heart health. Slow-simmered for ultimate flavor, this dal achieves a luscious, creamy texture that pairs beautifully with steamed brown rice or whole-grain naan. Plus, the refreshing garnish of cilantro and a squeeze of lemon juice elevate the dish with a vibrant finish. Whether you're looking for a nutritious vegetarian main course or a flavorful addition to your weekly meal prep, this heart-healthy take on Dal Makhani is sure to impress. Keywords: heart-healthy dal, nutritious Indian recipes, protein-rich lentil curry, creamy Dal Makhani without butter.
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Recipe Information
Ingredients
- 1 cup Whole black lentils (urad dal)
- 0.25 cup Kidney beans (rajma), soaked overnight
- 4 cups Water
- 1 cup Tomato puree
- 1 medium Onion, finely chopped
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.25 cup Low-fat Greek yogurt
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt (or salt substitute)
- 0.5 teaspoon Garam masala
- 2 tablespoons Fresh cilantro leaves, chopped
- 1 teaspoon Lemon juice
Instructions
Rinse the whole black lentils and kidney beans under cold water until the water runs clear. Soak the kidney beans overnight for best results.
In a pressure cooker, add the black lentils and soaked kidney beans along with 4 cups of water, 0.5 teaspoon salt or salt substitute, and 0.5 teaspoon turmeric powder. Cook for 20-25 minutes on medium heat until the lentils and beans are soft and tender.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds.
Add the chopped onion to the skillet and sauté until they turn golden brown.
Stir in the ginger-garlic paste and cook for another minute until fragrant.
Pour in the tomato puree and add 0.5 teaspoon red chili powder, 1 teaspoon coriander powder, and 0.5 teaspoon garam masala. Cook the mixture until the oil starts to separate from the masala, about 5-7 minutes.
Turn the heat to low and stir in the low-fat Greek yogurt. Mix well to integrate it fully into the masala.
Gently add the cooked lentils and beans into the skillet, including the cooking liquid. Stir well and let it simmer on low heat for 30-45 minutes. Stir occasionally to prevent sticking.
Adjust the seasoning as needed. Once the dal reaches a creamy consistency, remove from heat.
Finish with a touch of lemon juice, and garnish with fresh cilantro leaves before serving.
Nutrition Facts
Calories |
1128 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.2 g | 27% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 1312 mg | 57% | |
| Total Carbohydrate | 179.6 g | 65% | |
| Dietary Fiber | 49.7 g | 178% | |
| Total Sugars | 29.6 g | ||
| Protein | 67.5 g | 135% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 514 mg | 40% | |
| Iron | 23.2 mg | 129% | |
| Potassium | 3724 mg | 79% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
