Heart-Healthy Dal Makhni
Indulge in the comforting flavors of Heart-Healthy Dal Makhni, a lightened-up version of the classic Indian dish that’s bursting with rich, savory goodness. Made with protein-packed black gram lentils and kidney beans, this recipe swaps heavy cream and butter for heart-friendly olive oil and aromatic spices, ensuring a guilt-free yet satisfying meal. Slow-simmered with fresh ingredients like pureed tomatoes, minced garlic, and grated ginger, it achieves a depth of flavor that’s perfectly balanced with a hint of heat from green chilies and red chili powder. Finished with a refreshing squeeze of lemon juice and a sprinkle of cilantro, this wholesome dish pairs beautifully with brown rice or whole-grain bread for a nourishing meal that’s as kind to your palate as it is to your heart. Ideal for weeknight dinners or special occasions, this healthier Dal Makhni is proof that comfort food can be both delicious and good for you!
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Recipe Information
Ingredients
- 1 cup Black gram lentils (urad dal)
- 0.25 cup Kidney beans (rajma)
- 4 cups Water
- 1 medium Onion, finely chopped
- 2 large Tomatoes, pureed
- 4 cloves Garlic, minced
- 1 inch piece Ginger, grated
- 1 small Green chili, finely chopped
- 1 tablespoon Olive oil
- 1 teaspoon Cumin seeds
- 1 teaspoon Garam masala
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder
- 1 teaspoon Salt
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the black gram lentils and kidney beans under running water until the water runs clear. Soak them in water overnight or for at least 8 hours.
Drain and rinse the soaked lentils and kidney beans. Place them in a pressure cooker with 4 cups of fresh water. Close the lid and cook on medium heat for around 20-25 minutes or until softened. If using a pot, it might take about 45-60 minutes on medium heat.
In a large pan, heat 1 tablespoon of olive oil over medium heat. Add cumin seeds and let them sizzle for 30 seconds.
Add the chopped onions and sauté until they turn translucent, about 5 minutes.
Stir in the minced garlic, grated ginger, and chopped green chili. Cook for another 2 minutes until fragrant.
Add the pureed tomatoes, turmeric powder, red chili powder, and salt. Cook this mixture for about 10 minutes, stirring occasionally, until the oil begins to separate from the tomato mixture.
Add the cooked lentils and kidney beans to the pan, along with their cooking water. Mix well and bring it to a simmer.
Reduce the heat to low, cover the pan, and let it cook for another 20 minutes, stirring occasionally. Adjust the consistency by adding more water if needed.
Stir in the garam masala and continue to simmer for another 5 minutes.
Turn off the heat and add lemon juice. Give it a final stir.
Garnish with chopped cilantro before serving. Enjoy this heart-healthy Dal Makhni with brown rice or whole-grain bread.
Nutrition Facts
Calories |
1010 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.3 g | 25% | |
| Saturated Fat | 3.0 g | 15% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2506 mg | 109% | |
| Total Carbohydrate | 159.4 g | 58% | |
| Dietary Fiber | 44.9 g | 160% | |
| Total Sugars | 10.9 g | ||
| Protein | 60.1 g | 120% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 464 mg | 36% | |
| Iron | 22.8 mg | 127% | |
| Potassium | 3007 mg | 64% | |
*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.
