Heart-Healthy Dal Makhani

Indulge in the rich and creamy flavors of **Heart-Healthy Dal Makhani**, a lighter twist on the classic North Indian comfort food. Made with wholesome black lentils and kidney beans, this nutritious dish balances traditional spices with heart-smart ingredients like olive oil and low-fat Greek yogurt. The result? A velvety, protein-packed curry with all the bold flavors you love—minus the heavy cream and butter. Slow-simmered to perfection, this dal develops a deep, aromatic taste, while a squeeze of fresh lemon and a sprinkle of cilantro add a bright, refreshing finish. Quick to prep and perfect for weeknights or festive feasts, this recipe is your go-to for a nourishing, flavor-forward meal that pairs beautifully with steamed rice or whole-grain naan.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:75 mins

Total Time:95 mins

Servings: 4

Ingredients

• 1 cup Whole black lentils (urad dal)
• 0.25 cup Kidney beans (rajma), soaked overnight
• 4 cups Water
• 1 cup Tomato puree
• 1 medium Onion, finely chopped
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.25 cup Low-fat Greek yogurt
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt (or salt substitute)
• 0.5 teaspoon Garam masala
• 2 tablespoons Fresh cilantro leaves, chopped
• 1 teaspoon Lemon juice

Directions

Step 1

Rinse the whole black lentils and kidney beans under cold water until the water runs clear. Soak the kidney beans overnight for best results.

Step 2

In a pressure cooker, add the black lentils and soaked kidney beans along with 4 cups of water, 0.5 teaspoon salt or salt substitute, and 0.5 teaspoon turmeric powder. Cook for 20-25 minutes on medium heat until the lentils and beans are soft and tender.

Step 3

In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the cumin seeds and let them sizzle for a few seconds.

Step 4

Add the chopped onion to the skillet and sauté until they turn golden brown.

Step 5

Stir in the ginger-garlic paste and cook for another minute until fragrant.

Step 6

Pour in the tomato puree and add 0.5 teaspoon red chili powder, 1 teaspoon coriander powder, and 0.5 teaspoon garam masala. Cook the mixture until the oil starts to separate from the masala, about 5-7 minutes.

Step 7

Turn the heat to low and stir in the low-fat Greek yogurt. Mix well to integrate it fully into the masala.

Step 8

Gently add the cooked lentils and beans into the skillet, including the cooking liquid. Stir well and let it simmer on low heat for 30-45 minutes. Stir occasionally to prevent sticking.

Step 9

Adjust the seasoning as needed. Once the dal reaches a creamy consistency, remove from heat.

Step 10

Finish with a touch of lemon juice, and garnish with fresh cilantro leaves before serving.

Nutrition Facts

Serving size	1678.2 grams (1678.2g)

Amount per serving	% Daily Value*
Calories	1128

Total Fat 21.20g	27%
Saturated Fat 4.00g	20%
Polyunsaturated Fat 1.40g
Cholesterol 7mg	2%
Sodium 1312mg	57%
Total Carbohydrate 179.60g	65%
Dietary Fiber 49.70g	178%
Total Sugars 29.60g
Protein 67.50g	135%

Vitamin D 22IU	111%
Calcium 514mg	40%
Iron 23mg	129%
Potassium 3724mg	79%

*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: 16.2%

Protein: 22.9%

Carbs: 60.9%