High Protein Maharashtrian Aamti
Bursting with the authentic flavors of Maharashtra, this High-Protein Maharashtrian Aamti is a comforting lentil curry made with creamy tur dal (split pigeon peas) and an aromatic blend of spices like goda masala, cumin, and curry leaves. This protein-packed recipe not only brings wholesome nutrition but also a delightful balance of tanginess from lemon juice and earthiness from fresh grated coconut. Quick to prepare with a pressure cooker and ideal for busy weeknights, this aamti is perfect when served hot with steamed rice or soft chapatis. Whether you're looking for a heartwarming vegetarian meal or a high-protein dish that doesn’t compromise on taste, this recipe guarantees a delicious experience with every bite!
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Recipe Information
Ingredients
- 1 cup Tur Dal (Split Pigeon Peas)
- 3 cups Water
- 0.5 teaspoon Turmeric Powder
- 1 teaspoon Salt
- 1 tablespoon Oil
- 1 teaspoon Mustard Seeds
- 1 teaspoon Cumin Seeds
- 0.25 teaspoon Asafoetida
- 10 leaves Curry Leaves
- 2 whole Green Chilies
- 2 teaspoons Goda Masala
- 2 tablespoons Fresh Coriander Leaves
- 2 tablespoons Grated Coconut
- 1 tablespoon Lemon Juice
Instructions
Rinse the tur dal thoroughly under running water until the water runs clear.
In a pressure cooker, combine the washed dal with 3 cups of water and turmeric powder. Close the lid and cook for about 3-4 whistles or until the dal is completely cooked and soft.
Once the pressure releases naturally, open the lid, mash the dal slightly with a spoon or a whisk, and set it aside.
In a separate saucepan, heat oil over medium heat. Add mustard seeds and allow them to splutter.
Add cumin seeds, asafoetida, and curry leaves. Sauté for a few seconds until the curry leaves become crisp.
Slit the green chilies and add them to the pan, followed by the cooked dal.
Stir in salt, goda masala, and bring the mixture to a gentle boil. If the dal is too thick, add a little water to achieve your desired consistency.
Simmer on low heat for about 5-7 minutes, allowing the flavors to meld together.
Turn off the heat and add fresh coriander leaves, grated coconut, and lemon juice. Mix well.
Serve the high-protein Maharashtrian Aamti hot with steamed rice or alongside chapati for a complete meal.
Nutrition Facts
Calories |
915 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.8 g | 29% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2429 mg | 106% | |
| Total Carbohydrate | 138.5 g | 50% | |
| Dietary Fiber | 34.3 g | 122% | |
| Total Sugars | 3.0 g | ||
| Protein | 47.2 g | 94% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 227 mg | 17% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 3132 mg | 67% | |
*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.
