Fatless Maa ki Dal
by Tarla Dalal
Think dal and the first thing that comes to mind is mother’s cooking.
While moms are generally fond of pampering their children with oodles of ghee and butter, we must learn to tone down on these fatty ingredients as we grow up! So, here a fatless version of Maa ki Dal, which not only retains the same love and care, but traditional flavour too! This recipe stays away from high fat butter and cream, and uses low-fat curds to recreate the same rich texture. Enjoy this potassium rich Fatless Maa ki Dal steaming hot with whole wheat phulkas or rice.
Fatless Maa ki Dal recipe - How to make Fatless Maa ki Dal
Soaking time: 3 hours Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3/4 cup chilkewali urad dal (spit black gram with skin)
1 cup grated onions
1 cup grated tomatoes
1/2 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1 tsp chilli powder
salt to taste
3/4 cup low-fat curds (dahi) , beaten
To Be Ground Into A Smooth Paste (using Little Water)
50 mm (2") piece ginger (adrak)
2 tsp roughly chopped green chillies
2 to 3 garlic (lehsun) cloves , finely chopped
For The Garnish
2 tbsp finely chopped coriander (dhania)
- Method
- Clean, wash and soak the urad dal in enough water for 3 hours. Drain and keep aside.
- Combine the soaked and drained urad dal, onions and 1½ cups of water in a pressure cooker, mix well and pressure cook for 3 whistles.
- Allow the steam to escape before opening the lid. Mix it lightly using a whisk.
- Add the tomatoes, turmeric powder, prepared paste, coriander-cumin seeds powder, chilli powder and salt, mix well and cook on a medium flame for 5 to 7 minutes or till the dal thickens.
- Add the curds and mix well.
- Serve hot garnished with coriander.
| Energy | 139 cal |
| Protein | 9 g |
| Carbohydrates | 24.3 g |
| Fiber | 4.6 g |
| Fat | 0.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 324 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.9 mg |
| Vitamin C | 20.2 mg |
| Folic Acid | 57.8 mcg |
| Calcium | 143.8 mg |
| Iron | 1.7 mg |
| Magnesium | 54.6 mg |
| Phosphorus | 145.8 mg |
| Sodium | 39.3 mg |
| Potassium | 355.4 mg |
| Zinc | 1 mg |
mam can u add the nutritional facts and calories with each recipe...it can help alot....hope u rply
I will try inshallah
Taste does not indicate the absence of fat. It's a tasty alternative to the fat laden traditional recipe.
Split black urad dal combined with curds to make a creamy fatless dal.
v nice recipe