Dal Makhani (low-cal version)Category:Indian Dietitian Online,Lunch Box Recipes Healthy Indian,Online Dietician India,Recipes- Side Dish
Pulses are a great source of protein. This means they can be particularly important for people who don’t get protein by eating meat, fish or dairy products. Pulses are a good source of iron.Pulses are also a starchy food and add fibre to your meal. Eating a diet high in fibre is associated with a reduced risk of heart disease and Type 2 Diabetes.
Nothing beats eating dal makhani (with the oodles of butter and cream) with hot rice or chapathis or even naan. We always ate it in restaurants as I had no clue how to make it.I had to try out an alternative way which didn’t have so much butter or cream so that we could enjoy it regularly instead of eating it once in a way. The “better-half” warned that if it doesn’t taste like the restaurant stuff,he wasn’t going to touch it(so much for a supportive husband!).Anyway,I substituted the cream and butter with low-fat milk . I must warn you here-it takes me a good 2 hours to make this dish,but it’s worth the effort every time.Suffice to say that it was eaten by the fussy hubby and it’s been added to his list of dishes that turns out well even without the extra fat!
Some call it Dal Makhani, some say this is Maa ki dal. Well, what’s in a name-it still tastes great 🙂
Here’s the recipe:
Ingredients for Dal Makhani (low-calorie version):
- Whole urad (black matpe beans): 1 cup(soaked overnight)
- Split bengal gram dal: 1 tablespoon OR 1/2 cup red beans(soaked overnight)
- Tomatoes: 3 nos.(pureed)
- Onion: 1/2 medium (preferably red onions),finely chopped
- Garlic: 2 flakes (finely chopped)
- Green chilies or 2 nos(slit lengthwise)
- Low fat milk: 1 and 1/2 cups
- Red chilly powder: 1 or 2 teaspoon(according to taste)
- Coriander/cilantro leaves-2 tablespoon
- Curd: 1 tablespoon (whipped)
- Sugar: 1 teaspoon (optional)
- Salt: to taste
- Discard the water used for soaking the beans/dal overnight.
- Put 6 cups of water into a pressure cooker and add Urad,split gram(or red beans),chopped onion,garlic.Cook till one whistle then let it cook on a low flame for about half an hour.( If you don’t have a pressure cooker,cook in a closed saucepan for at least 40-45 minutes).
- After half an hour,switch off and let the pressure drop.Then,open and add the tomato puree and the slit green chilies.Cook, stirring occasionally for 20 mins on reduced flame.
- Add the milk and cook for 8-10 mins.
- Add the red chilly powder,sugar(optional) and salt. Let it cook on low flame for a further 5-6 minutes, stirring occasionally.
- Garnish with chopped cilantro/coriander leaves and whipped curd.
Question:Which is your favourite high-cal dish that you would love to have in a low-cal version?
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