Heart-Healthy Daal Makhani

Discover a flavorful twist on a classic with this Heart-Healthy Daal Makhani, a lighter version of the beloved Indian comfort food. This recipe replaces heavy cream with nonfat Greek yogurt, offering the same creamy indulgence but with far less fat. Packed with protein-rich whole black lentils and red kidney beans, this dish is simmered to perfection with a fragrant blend of spices like cumin, turmeric, and ground coriander. A splash of lemon juice and a garnish of fresh cilantro add bright, zesty notes to every bite. Perfect served alongside whole-grain naan or brown rice, this low-fat, high-fiber meal is as nourishing as it is satisfying. Ideal for anyone seeking hearty, plant-based recipes that support a heart-healthy diet, this daal makhani promises both wholesome nutrition and bold, comforting flavors.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:120 mins

Total Time:140 mins

Servings: 4

Ingredients

• 1 cup Whole black lentils (urad dal)
• 0.25 cup Red kidney beans
• 4 cups Water
• 1 teaspoon Salt
• 1 piece Bay leaf
• 1 cup Chopped tomatoes
• 1 tablespoon Grated ginger
• 1 tablespoon Minced garlic
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Ground coriander
• 2 tablespoons Nonfat Greek yogurt
• 1 tablespoon Olive oil
• 2 tablespoons Chopped cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse and soak the whole black lentils and red kidney beans in water for at least 4 hours, or overnight.

Step 2

Drain and rinse the soaked lentils and kidney beans.

Step 3

In a pressure cooker, add the lentils, kidney beans, 4 cups of water, salt, and bay leaf. Close the lid and pressure cook for about 30 minutes until the lentils are soft.

Step 4

In a large pan, heat olive oil over medium heat. Add cumin seeds and allow them to crackle.

Step 5

Add grated ginger and minced garlic to the pan. Sauté for a few minutes until the raw aroma disappears.

Step 6

Add chopped tomatoes, turmeric powder, red chili powder, and ground coriander. Cook until the tomatoes soften and the oil begins to separate.

Step 7

Add the cooked lentils and beans (along with the water) to the pan. Stir well to combine.

Step 8

Reduce the heat and let the mixture simmer for about 60 to 90 minutes, stirring occasionally. Add more water if needed to achieve the desired consistency.

Step 9

Stir in the nonfat Greek yogurt to add creaminess while keeping the dish low in fat. Simmer for another 10 minutes.

Step 10

Adjust salt according to taste, and finish with lemon juice and chopped cilantro.

Step 11

Serve hot with whole grain naan or brown rice for a heart-healthy meal.

Nutrition Facts

Serving size	1499.9 grams (1499.9g)

Amount per serving	% Daily Value*
Calories	968

Total Fat 19.20g	25%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 2mg	1%
Sodium 2857mg	124%
Total Carbohydrate 148.30g	54%
Dietary Fiber 44.80g	160%
Total Sugars 12.70g
Protein 60.00g	120%

Vitamin D 0IU	0%
Calcium 487mg	37%
Iron 21mg	114%
Potassium 2953mg	63%

*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.

Source of Calories

Fat: 17.2%

Protein: 23.9%

Carbs: 59.0%