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Vegetarian lentil recipe – Dal Makhni

Do you love vegetarian Indian food? Restaurants tend to use ghee and cream in Indian dishes to enhance flavor and provide satisfaction. Dishes that are high in protein or fat tend to satiate appetite in smaller quantities, provide customer satisfaction and are more financially viable for restaurants.

Here is my healthier version of Dal Makhni that my kids love. I use skim milk instead of cream and EVOO instead of ghee. Many people slow cook the Urad Dal over the stove for many hours. I use pressure cook the urad dal to save time and it still tastes delicious !

Enjoy!

Seethalakshmi S Nagaraja

MS BS BE RDN

Every workout is progress towards success

 

Prep + Cooking Time – 45 minutes

Servings – 7                         Serving size – 1 medium katori

Calculated using Recipe Nutrition at www.fitnspicyliving.com

Approximate nutrition values per serving -

Calories 197.8 kcal            Carb 26.7 g                                              Protein 8.8 g

Fat 6.5 g                             Cholesterol 0.3 mg                                   Sodium 224.2 mg

Fiber 10.5 g

Ingredients

      •      1 cup black urad dal or whole urad dal (lentil) 
      •      6 Campari tomatoes chopped
      •      ½ carton or 8 sweet cherry tomatoes
      •      1 large red onion chopped
      •      2 serrano peppers chopped
      •      1-Inch Ginger piece peeled and grated
      •      ½ inch ginger cut into small thin slices
      •      4 cloves of garlic
      •      4 tbsp chopped cilantro / coriander leaves
      •      ½ lime (juice only)
      •      ½ teaspoon turmeric powder
      •      1 teaspoon dhania or coriander powder
      •      1 Tablespoon garam masala powder
      •      3 oz. skim milk
      •      salt to taste
      •      3 Tablespoon olive oil

 

Method

1.     Clean, rinse and soak the black urad dal overnight in water. Use enough water so that the dal is completely immersed. This helps to soften the lentil and speed up the cooking process.

2.     Rinse the dal and pressure cook on medium heat with 1 teaspoon of dhania.

3.     Drain the cooked dal to maintain desired consistency. Save some of the water used to pressure cook the dal. This water can be reused when simmering the dal. Too much water makes the dal thinner.

Soaked and pressure cooked urad dal beans

 

4.     Slice ½ inch ginger into small thin slices.

5.     Chop 1 large onion, 2 serrano peppers, 1-inch ginger and 4 cloves of garlic. Grind into a coarse paste or sauce along with chopped cilantro.

Onions Garlic Ginger Green Chillies Sauce

6.     Sauté the onion, serrano peppers, ginger, garlic and cilantro paste or sauce in olive oil over medium heat.

Saute onions garlic ginger pepper sauce in olive oil

7.     Sauté until onions turn translucent. 

Saute onions garlic ginger pepper sauce in olive oil 2

 

8.     Add turmeric powder and salt to taste.

 Saute onions garlic ginger pepper sauce in olive oil 2 with turmeric salt

9.     Next add the cooked dal and mix well. If needed, add a little water that was saved when the dal was pressure cooked. 

Pressure cooked Urad dal with onion garlic ginger green peppers gravy

 

10. Simmer on medium-low heat for 2 to 3 minutes.

 Cooking urad dal with onions ginger garlic gravy

11. Now add the chopped tomatoes, thin ginger slices and garam masala. Mix well and simmer for a couple of minutes.

 Cooking urad dal with tomato onions ginger garlic gravy

12. Mix well and simmer for an additional 6 to 8 minutes on low heat. Add skim milk and simmer for a few more minutes.

 Cooking urad dal with tomato onions ginger garlic gravy and skim milk

13. Turn of the stove and add the juice of ½ a lime. Mix well.

 Dal Makhni Final

14. Enjoy with biryani, pulao, white rice or wheat roti.



This post first appeared on Super Foods - Myth Buster | Fit N Spicy Living, please read the originial post: here

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Vegetarian lentil recipe – Dal Makhni

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