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Lunch

Lightened Dal Makhani

Black lentils and kidney beans simmered long and low into a thick, dark dal, with cream, yoghurt and fenugreek stirred in off the heat and coriander on top. A lighter take for days the butter-and-cream version does not fit.

Serves
4
Prep
15min
Cook
70min
Total
85min

Programs: Fat Loss, Muscle Gain, Maintenance, Blood Sugar

Lightened Dal Makhani

Per serving

Calories
434kcal
Protein
22.3g
Carbs
54.7g
Fat
14.7g
Fibre
17.8g

Ingredients

Measurements

For 4 servings · MetricUS

  • 150gdried whole urad dal (black gram), soaked overnight
  • 1 x 400g tinred kidney beans, drained and rinsedabout 240g drained
  • 1 tbspghee
  • 1 tspbutter
  • 1 largeonion, finely chopped
  • 4 clovesgarlic, crushed
  • 15gfresh ginger, grated
  • 1 x 400g tinchopped tomatoes
  • 1 tbsptomato purée
  • 1 tspground cumin
  • 1 tspKashmiri chilli powderadjust to taste
  • 1 tspgaram masala
  • 100mlsingle cream, light
  • 100gGreek yoghurt, 2%
  • 1 tbspkasuri methidried fenugreek leaves, crushed between fingers
  • 1 tspsaltto taste
  • 700mlwater
  • 15gfresh coriander, choppedto finish
  • 5.3 ozdried whole urad dal (black gram), soaked overnight
  • 1 x 15oz canred kidney beans, drained and rinsedabout 8.5 oz drained
  • 1 tbspghee
  • 1 tspbutter
  • 1 largeonion, finely chopped
  • 4 clovesgarlic, crushed
  • ½ ozgrated fresh ginger
  • 1 x 14.5oz candiced tomatoes
  • 1 tbsptomato paste
  • 1 tspground cumin
  • 1 tspKashmiri chili powderadjust to taste
  • 1 tspgaram masala
  • 0.4 cuplight cream
  • 0.4 cupGreek yogurt, 2%
  • 1 tbspkasuri methidried fenugreek leaves, crushed between fingers
  • 1 tspsaltto taste
  • 3 cupswater
  • ¼ cupfresh cilantro, choppedto finish

Method

  1. Soak and cook the dal.

    Soak the urad dal in plenty of cold water for at least 8 hours or overnight. Drain and rinse.

    Put the dal in a large pot with the water. Bring to the boil, skim off any foam, then reduce to a low simmer, cover partially and cook for 45 to 50 minutes, until the lentils are completely soft and starting to break down. Top up with a splash more water if it looks dry before then.

  2. Build the masala.

    While the dal cooks, heat the ghee in a separate pan over a medium heat. Add the onion and cook for 8 to 10 minutes until deep golden.

    Stir in the garlic and ginger and cook for 1 minute until fragrant.

    Add the tomatoes, tomato purée and salt. Cook for 8 to 10 minutes, mashing them down, until thick and the oil separates at the edges.

    Stir in the cumin, chilli powder and garam masala. Cook for 1 minute.

  3. Combine and simmer.

    Stir the masala and the drained kidney beans into the cooked dal. Reduce the heat to low and simmer uncovered for 15 to 20 minutes, stirring often so it doesn't catch on the bottom, until it turns thick and glossy.

    Take off the heat. Stir in the cream and yoghurt together, off the heat so they don't split, then stir in the crushed kasuri methi.

  4. Finish and serve.

    Return to a very low heat for 2 minutes to warm through, without letting it boil.

    Stir in the butter for the last minute, then scatter the fresh coriander over and serve.

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