Low Fat Dal Makhani
Indulge in the rich flavors of authentic Dal Makhani without the guilt with this Low Fat Dal Makhani recipe, a lighter twist on the beloved Indian classic. Featuring protein-packed whole black lentils (urad dal) and red kidney beans, this dish achieves its creamy texture with low-fat yogurt instead of heavy cream, making it a heart-healthy option. Carefully spiced with cumin, garam masala, and red chili powder, each spoonful bursts with warmth and vibrance, while fresh cilantro offers a refreshing finish. Easy to prepare and perfect for meal prepping, this low-fat version retains all the comforting essence of the original while keeping your wellness goals in check. Serve it hot with fluffy basmati rice or whole wheat naan for a wholesome, satisfying meal that doesn't compromise on flavor. Keywords: low-fat dal makhani, healthy Indian recipes, reduced-calorie dal, vegetarian lentil curry.
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Recipe Information
Ingredients
- 1 cup Whole black lentils (urad dal)
- 0.25 cup Red kidney beans
- 4 cups Water
- 1 cup Chopped tomatoes
- 1 tablespoon Ginger paste
- 1 tablespoon Garlic paste
- 2 pieces Green chilies, slit
- 0.5 cup Low-fat yogurt
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Coriander powder
- 1.5 teaspoons Salt
- 2 tablespoons Fresh cilantro, chopped
- 1 as needed Cooking spray
Instructions
Rinse the whole black lentils and red kidney beans under cold water until the water runs clear. Soak them in water for at least 6-8 hours or overnight.
Drain the soaked lentils and beans and add them to a pressure cooker with 4 cups of water. Cook for about 20-25 minutes until they are tender and fully cooked. If needed, cook longer until they are soft.
While the lentils are cooking, spray a heavy-bottomed pan with cooking spray and heat over a medium flame.
Add the cumin seeds and let them sizzle for a few seconds until aromatic.
Add the ginger paste, garlic paste, and slit green chilies to the pan. Saute them for about 2 minutes until fragrant.
Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften and the oil begins to separate, about 10 minutes.
Stir in the cooked lentils and beans along with any leftover cooking liquid. Reduce the heat and simmer for about 20-30 minutes, stirring occasionally.
Whisk the low-fat yogurt until smooth, then slowly add it to the dal, stirring continuously to prevent curdling. Cook for another 10 minutes.
Add garam masala and adjust the salt to taste. Allow it to simmer for an additional 5 minutes.
Garnish with fresh chopped cilantro and serve hot with basmati rice or whole wheat naan.
Nutrition Facts
Calories |
990 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.1 g | 10% | |
| Saturated Fat | 2.1 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4873 mg | 212% | |
| Total Carbohydrate | 172.2 g | 63% | |
| Dietary Fiber | 47.2 g | 169% | |
| Total Sugars | 21.6 g | ||
| Protein | 67.6 g | 135% | |
| Vitamin D | 1.7 mcg | 9% | |
| Calcium | 745 mg | 57% | |
| Iron | 22.6 mg | 126% | |
| Potassium | 3547 mg | 75% | |
*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.
