Low Fat Maharashtrian Aamti
Discover the vibrant flavors of traditional Maharashtrian cuisine with this Low Fat Maharashtrian Aamti recipe—an irresistibly tangy, mildly spiced lentil curry made healthier with minimal oil and wholesome ingredients. Centered around protein-packed toor dal (pigeon peas), this dish is elevated by the rich interplay of tamarind, jaggery, and aromatic spices like cumin, mustard seeds, and asafoetida. A hint of coconut oil infuses a subtle richness, while fresh curry leaves and slit green chilies add authentic depth. Perfect for pairing with steamed rice or Indian breads, this low-fat version of the classic Aamti is a guilt-free indulgence that doesn’t compromise on flavor. Ideal for vegetarians seeking a comforting yet nutritious staple, this quick-to-prepare curry is a go-to addition to your healthy recipe repertoire.
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Recipe Information
Ingredients
- 1 cup toor dal (pigeon peas)
- 3 cups water
- 0.5 teaspoon turmeric powder
- 1 teaspoon coconut oil
- 0.5 teaspoon mustard seeds
- 0.5 teaspoon cumin seeds
- 0.25 teaspoon asafoetida (hing)
- 10 leaves curry leaves
- 2 green chilies, slit
- 0.5 teaspoon red chili powder
- 1 teaspoon coriander powder
- 1 teaspoon jaggery
- 1 tablespoon tamarind pulp
- 2 tablespoons fresh coriander leaves, chopped
- 1 to taste salt
Instructions
Rinse the toor dal thoroughly under running water until the water runs clear. Soak it in a bowl with ample water for at least 15 minutes, then drain.
In a pressure cooker, add the soaked toor dal, 3 cups of water, and turmeric powder. Close the lid and cook for 3 whistles or until the dal is soft and mushy. You may cook it in a traditional pot until soft as well.
Once the pressure releases naturally, open the lid and mash the dal gently with a ladle to achieve a smooth consistency. Set aside.
In a large saucepan, heat the coconut oil over medium flame. Add the mustard seeds and let them splutter.
Add the cumin seeds, asafoetida, and curry leaves. Sauté briefly until fragrant.
Stir in the slit green chilies and cook for another minute.
Add the cooked dal to the saucepan, along with red chili powder, coriander powder, jaggery, and tamarind pulp.
Mix well and let the Aamti simmer on low heat for about 10-12 minutes, allowing the flavors to meld. Stir occasionally to prevent sticking.
Add salt to taste and adjust the seasoning if necessary.
Turn off the heat and garnish with chopped coriander leaves.
Serve hot with steamed rice or your choice of Indian bread.
Nutrition Facts
Calories |
933 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2440 mg | 106% | |
| Total Carbohydrate | 152.8 g | 56% | |
| Dietary Fiber | 36.2 g | 129% | |
| Total Sugars | 16.3 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 255 mg | 20% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 3376 mg | 72% | |
*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.
