Heart-Healthy Maharashtrian Aamti
Experience the comforting flavors of traditional Maharashtrian cuisine with this *Heart-Healthy Maharashtrian Aamti*, a delightful lentil curry enriched with the goodness of toor dal, aromatic spices, and a perfect balance of tangy tamarind and sweet jaggery. This lighter, oil-conscious take on the classic Aamti skips heavy fats in favor of heart-healthy options like olive or canola oil, making it a guilt-free indulgence. Packed with protein and fiber, this dish is a harmonious blend of earthy cumin, vibrant curry leaves, and a splash of heat from green chilies—all simmered to perfection. Serve this wholesome vegetarian delight with steamed rice or whole-grain roti for a nourishing, flavor-packed meal that’s as good for your heart as it is for your soul.
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Recipe Information
Ingredients
- 1 cup toor dal (pigeon peas)
- 0.5 teaspoon turmeric powder
- 1 teaspoon cooking oil (preferably olive or canola)
- 0.5 teaspoon cumin seeds
- 0.5 teaspoon mustard seeds
- 0.25 teaspoon asafoetida (hing)
- 1 unit medium onion, finely chopped
- 1 unit medium tomato, finely chopped
- 1 unit green chili, slit
- 2 units garlic cloves, minced
- 8 leaves curry leaves
- 1 tablespoon tamarind pulp
- 1 tablespoon jaggery
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 2 tablespoons fresh coriander leaves, chopped
- 1 teaspoon salt
- 3 cups water
Instructions
Rinse the toor dal under running water until the water runs clear. Soak it in water for at least 30 minutes, then drain.
Pressure cook the soaked toor dal with 3 cups of water and turmeric powder for 3-4 whistles (or until completely cooked and soft). Let the pressure release naturally.
Heat olive or canola oil in a pan over medium heat. Add cumin seeds, mustard seeds, and allow them to splutter.
Reduce the heat and add asafoetida, chopped onion, and sauté until the onion turns translucent.
Stir in chopped tomatoes, slit green chili, minced garlic, and curry leaves. Cook until the tomatoes become soft and oil starts to separate.
Add the cooked toor dal to the pan. Mix well.
Stir in tamarind pulp, jaggery, red chili powder, coriander powder, and salt. Adjust the consistency of the Aamti by adding water if it's too thick.
Simmer for 10-12 minutes on low heat, allowing the flavors to meld. Stir occasionally.
Garnish with fresh coriander leaves before serving.
Serve hot with steamed rice or whole grain roti for a heart-healthy meal.
Nutrition Facts
Calories |
941 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 13% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2448 mg | 106% | |
| Total Carbohydrate | 174.9 g | 64% | |
| Dietary Fiber | 38.4 g | 137% | |
| Total Sugars | 30.9 g | ||
| Protein | 49.8 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 304 mg | 23% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 3883 mg | 83% | |
*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.
