Sugar-Free Maharashtrian Aamti
Indulge in the comforting and wholesome flavors of *Sugar-Free Maharashtrian Aamti*, a traditional lentil curry that’s bursting with aromatic spices and tangy undertones. This healthy twist on the classic dish skips refined sugar, instead relying on dried kokum or tamarind pulp to deliver its signature tartness. Made with protein-rich toor dal (split pigeon peas) and a medley of flavorful ingredients like goda masala, curry leaves, and green chilies, this recipe balances warm, spicy, and tangy notes perfectly. The tempering of mustard seeds, cumin, and asafoetida creates a fragrant base that elevates this soul-soothing dish. Ready in under an hour, this vegan and gluten-free aamti pairs beautifully with steamed rice or warm Indian bread, making it a delightful addition to your healthy weekday meals. Perfect for those craving an authentic, sugar-free, and nutritious taste of Maharashtra.
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Recipe Information
Ingredients
- 1 cup Toor dal (split pigeon peas)
- 3 cups Water
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Salt
- 2 tablespoons Oil
- 1 teaspoon Mustard seeds
- 1 teaspoon Cumin seeds
- 0.25 teaspoon Asafoetida (hing)
- 10 leaves Curry leaves
- 2 medium Green chilies, slit
- 1 teaspoon Ginger, grated
- 3 pieces Dry Kokum (or tamarind pulp)
- 1 tablespoon Goda masala
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 2 tablespoons Fresh coriander leaves, chopped
Instructions
Wash the toor dal thoroughly under running water. Soak it in water for about 15 minutes.
Drain the soaked dal and add it to a pressure cooker with 3 cups of water, turmeric powder, and salt.
Pressure cook the dal for 3-4 whistles or until it is well-cooked and soft. Set aside to cool slightly, then mash it lightly with a spoon or ladle.
In a separate pan, heat oil over medium heat. Add mustard seeds and allow them to splutter.
Add cumin seeds and asafoetida. Stir for a few seconds until fragrant.
Add curry leaves, slit green chilies, and grated ginger. Sauté for a minute until the ginger is fragrant.
Add the dry kokum or tamarind pulp and mix well.
Pour the mashed dal into the pan and mix it with the tempered spices.
Add goda masala, coriander powder, and red chili powder to the dal mixture. Stir well to combine.
Add some water if the dal is too thick, adjusting to your desired consistency.
Bring the aamti to a gentle boil and let it simmer on low heat for about 10 minutes, allowing the flavors to meld.
Garnish with fresh coriander leaves before serving.
Serve hot with steamed rice or Indian bread.
Nutrition Facts
Calories |
1037 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.4 g | 44% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2432 mg | 106% | |
| Total Carbohydrate | 144.5 g | 53% | |
| Dietary Fiber | 35.5 g | 127% | |
| Total Sugars | 11.9 g | ||
| Protein | 47.6 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 264 mg | 20% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3176 mg | 68% | |
*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.
