Heart-Healthy Daal Makhani
Elevate your comfort food game with this **Heart-Healthy Daal Makhani**, a lighter take on the classic Indian dish that's as nourishing as it is flavorful. Packed with protein-rich whole black lentils and red kidney beans, this recipe swaps heavy cream for nonfat Greek yogurt, adding a creamy texture without the extra fat. Infused with aromatic spices like cumin, coriander, and turmeric, plus a hint of zesty lemon juice and fresh cilantro, it's a guilt-free indulgence perfect for those seeking heart-smart meal options. Slow-simmered for depth of flavor, this irresistible dal pairs beautifully with whole grain naan or brown rice for a wholesome and satisfying experience. Ready in under two hours, this dish is ideal for healthy weeknight dinners or special occasions.
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Recipe Information
Ingredients
- 1 cup Whole black lentils (urad dal)
- 0.25 cup Red kidney beans
- 4 cups Water
- 1 teaspoon Salt
- 1 piece Bay leaf
- 1 cup Chopped tomatoes
- 1 tablespoon Grated ginger
- 1 tablespoon Minced garlic
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Red chili powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Ground coriander
- 2 tablespoons Nonfat Greek yogurt
- 1 tablespoon Olive oil
- 2 tablespoons Chopped cilantro
- 1 tablespoon Lemon juice
Instructions
Rinse and soak the whole black lentils and red kidney beans in water for at least 4 hours, or overnight.
Drain and rinse the soaked lentils and kidney beans.
In a pressure cooker, add the lentils, kidney beans, 4 cups of water, salt, and bay leaf. Close the lid and pressure cook for about 30 minutes until the lentils are soft.
In a large pan, heat olive oil over medium heat. Add cumin seeds and allow them to crackle.
Add grated ginger and minced garlic to the pan. Sauté for a few minutes until the raw aroma disappears.
Add chopped tomatoes, turmeric powder, red chili powder, and ground coriander. Cook until the tomatoes soften and the oil begins to separate.
Add the cooked lentils and beans (along with the water) to the pan. Stir well to combine.
Reduce the heat and let the mixture simmer for about 60 to 90 minutes, stirring occasionally. Add more water if needed to achieve the desired consistency.
Stir in the nonfat Greek yogurt to add creaminess while keeping the dish low in fat. Simmer for another 10 minutes.
Adjust salt according to taste, and finish with lemon juice and chopped cilantro.
Serve hot with whole grain naan or brown rice for a heart-healthy meal.
Nutrition Facts
Calories |
241 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.8 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 610 mg | 27% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 11.3 g | 40% | |
| Total Sugars | 3.1 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 125 mg | 10% | |
| Iron | 4.7 mg | 26% | |
| Potassium | 738 mg | 16% | |
*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.
