Mediterranean Diet Dal Makhani
Elevate your culinary repertoire with this health-conscious twist on a classic: Mediterranean Diet Dal Makhani. Combining the rich, velvety essence of traditional Indian lentil curry with the wholesome principles of Mediterranean eating, this dish offers a harmonious blend of bold spices and nutrient-packed ingredients. Tender black lentils and red kidney beans are simmered to perfection, then folded into a fragrant tomato-based sauce infused with cumin, garam masala, and ginger. Olive oil and low-fat Greek yogurt replace heavier fats, creating a lighter yet equally indulgent experience. Finished with a sprinkle of fresh cilantro, this dal makhani is a hearty, protein-rich option perfect for dinner parties or cozy weeknight meals. Pair it with whole grain pita or brown rice for a wholesome, Mediterranean-inspired feast that’s as satisfying as it is healthy. Keywords: healthy dal makhani, Mediterranean-inspired recipe, protein-packed lentil curry.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Black lentils (urad dal), soaked overnight
- 0.5 cup Red kidney beans, soaked overnight
- 3 tablespoons Olive oil
- 1 teaspoon Cumin seeds
- 1 medium Onion, finely chopped
- 4 cloves Garlic cloves, minced
- 1 inch piece Ginger, minced
- 2 cups Tomatoes, pureed
- 0.5 teaspoon Turmeric powder
- 2 teaspoons Coriander powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder
- 1.5 teaspoons Salt
- 0.5 cup Low-fat Greek yogurt
- 0.25 cup Fresh cilantro, chopped
- 4 cups Water
Instructions
Drain and rinse the soaked black lentils and kidney beans.
In a large pot, add the lentils, kidney beans, and 4 cups of water. Bring to a boil.
Reduce heat to low, cover, and simmer for about 60-75 minutes until the lentils and beans are tender.
In a separate pan, heat the olive oil over medium heat. Add cumin seeds and let them sizzle for a minute.
Add finely chopped onion and sauté until golden brown.
Add minced garlic and ginger, and sauté for another 2-3 minutes until fragrant.
Stir in the pureed tomatoes, turmeric powder, coriander powder, garam masala, red chili powder, and salt.
Cook the tomato mixture until the oil separates from the spices and thickens, about 10 minutes.
Add the cooked lentils and beans to the tomato mixture. Stir well to combine.
Let the dal simmer for an additional 30 minutes on low heat, stirring occasionally. Add more water if necessary to reach desired consistency.
Stir in the low-fat Greek yogurt and simmer for an additional 5 minutes.
Garnish with freshly chopped cilantro before serving.
Nutrition Facts
Calories |
1164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.6 g | 65% | |
| Saturated Fat | 9.0 g | 45% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 15 mg | 5% | |
| Sodium | 3764 mg | 164% | |
| Total Carbohydrate | 144.2 g | 52% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 46.1 g | ||
| Protein | 48.4 g | 97% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 477 mg | 37% | |
| Iron | 23.4 mg | 130% | |
| Potassium | 3916 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.
