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 !
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
- 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
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.
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.
6. Sauté the onion, serrano peppers, ginger, garlic and cilantro paste or sauce in olive oil over medium heat.
7. Sauté until onions turn translucent.
8. Add turmeric powder and salt to taste.
9. Next add the cooked dal and mix well. If needed, add a little water that was saved when the dal was pressure cooked.
10. Simmer on medium-low heat for 2 to 3 minutes.
11. Now add the chopped tomatoes, thin ginger slices and garam masala. Mix well and simmer for a couple of minutes.
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.
13. Turn of the stove and add the juice of ½ a lime. Mix well.
14. Enjoy with biryani, pulao, white rice or wheat roti.