Heart-Healthy Dal Makhni

Indulge in the rich, creamy flavors of traditional Dal Makhni without the guilt with this heart-healthy twist! Crafted with protein-packed black gram lentils (urad dal) and kidney beans (rajma), this vegetarian dish skips the heavy cream and butter, relying instead on aromatic spices, pureed tomatoes, and a touch of olive oil for a wholesome, guilt-free experience. Slow-cooked to perfection, it delivers a luscious texture and deep, smoky flavor while keeping saturated fats at bay. Perfectly spiced with cumin, garam masala, and turmeric, this nutritious recipe is a powerhouse of fiber and plant-based protein, making it ideal for heart-conscious food lovers. Serve it alongside brown rice or whole-grain bread for a soul-warming, balanced meal that’s perfect for any occasion.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:60 mins

Total Time:75 mins

Servings: 4

Ingredients

• 1 cup Black gram lentils (urad dal)
• 0.25 cup Kidney beans (rajma)
• 4 cups Water
• 1 medium Onion, finely chopped
• 2 large Tomatoes, pureed
• 4 cloves Garlic, minced
• 1 inch piece Ginger, grated
• 1 small Green chili, finely chopped
• 1 tablespoon Olive oil
• 1 teaspoon Cumin seeds
• 1 teaspoon Garam masala
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder
• 1 teaspoon Salt
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the black gram lentils and kidney beans under running water until the water runs clear. Soak them in water overnight or for at least 8 hours.

Step 2

Drain and rinse the soaked lentils and kidney beans. Place them in a pressure cooker with 4 cups of fresh water. Close the lid and cook on medium heat for around 20-25 minutes or until softened. If using a pot, it might take about 45-60 minutes on medium heat.

Step 3

In a large pan, heat 1 tablespoon of olive oil over medium heat. Add cumin seeds and let them sizzle for 30 seconds.

Step 4

Add the chopped onions and sauté until they turn translucent, about 5 minutes.

Step 5

Stir in the minced garlic, grated ginger, and chopped green chili. Cook for another 2 minutes until fragrant.

Step 6

Add the pureed tomatoes, turmeric powder, red chili powder, and salt. Cook this mixture for about 10 minutes, stirring occasionally, until the oil begins to separate from the tomato mixture.

Step 7

Add the cooked lentils and kidney beans to the pan, along with their cooking water. Mix well and bring it to a simmer.

Step 8

Reduce the heat to low, cover the pan, and let it cook for another 20 minutes, stirring occasionally. Adjust the consistency by adding more water if needed.

Step 9

Stir in the garam masala and continue to simmer for another 5 minutes.

Step 10

Turn off the heat and add lemon juice. Give it a final stir.

Step 11

Garnish with chopped cilantro before serving. Enjoy this heart-healthy Dal Makhni with brown rice or whole-grain bread.

Nutrition Facts

Serving size	1491.5 grams (1491.5g)

Amount per serving	% Daily Value*
Calories	1010

Total Fat 19.30g	25%
Saturated Fat 3.00g	15%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2506mg	109%
Total Carbohydrate 159.40g	58%
Dietary Fiber 44.90g	160%
Total Sugars 10.90g
Protein 60.10g	120%

Vitamin D 0IU	0%
Calcium 464mg	36%
Iron 23mg	127%
Potassium 3007mg	64%

*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: 16.5%

Protein: 22.9%

Carbs: 60.6%