Low Calorie Dal Makhani
by Tarla Dalal
low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | with 20 amazing images.
low calorie dal makhani without cream and butter. We have made this a healthy dal makhani where the fat levels are reduced. So if you are diabetic or on weight loss then you can enjoy the low fat dal makhani recipe.
low calorie dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from Punjab. Best had with the healthy makki ki roti.
See why this is called a healthy low cal dal makhani recipe. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and also enriches it with folic acid and folic acid . We have done away with full fat cream and butter to make this recipe healthier.
Some tips to make the perfect low calorie dal makhani recipe. 1. Cover and keep the whole urad bowl aside for overnight. It is important to soak them overnight so that they take lesser time to cook the next day. 2. Pressure cook for 6 to 7 whistles or till the dals are overcooked. Both the urad dal and rajma should melt in the mouth and should not have a bite on eating, so ensure they are very well cooked.
Enjoy low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani with detailed step by step photos and video below.
Low Calorie Dal Makhani recipe - How to make Low Calorie Dal Makhani
Soaking Time: Overnight Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Low Calorie Dal Makhani
1/2 cup whole urad (whole black lentil)
1 tbsp rajma (kidney beans)
1/2 cup low-fat milk
1 tsp oil
1/2 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chilli powder
2 tsp coriander (dhania) powder
1/4 tsp turmeric powder (haldi)
3/4 cup fresh tomato pulp
salt to taste
For The Garnish
2 tbsp chopped coriander (dhania)
For low calorie dal makhani
- For low calorie dal makhani
- To make {span class="bold1"}low calorie dal makhani{/span}, clean, wash and soak the whole urad and rajma overnight. Drain.
- Combine the urad, rajma and salt with 2 cups of water and pressure cook for 6 to 7 whistles or till they are overcooked. Whisk well till the urad and rajma is almost mashed.
- Add the milk, mix well and keep aside.
- Heat the oil in a deep kadhai and add the cumin seeds.
- When the seeds crackle, add the onions, ginger-garlic paste and cook on a medium flame for a few seconds.
- Add the chilli powder, coriander powder, turmeric powder and 2 tbsp of water, mix well and cook on a medium flame for 1 minute, while stirring continuously.
- Add another 2 tbsp of water and the tomato pulp, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the prepared urad - rajma -milk mixture and little salt, mix well and cook on a slow flame for 10 minutes, while stirring occasionally.
- Serve the {span class="bold1"}low calorie dal makhani{/span} hot garnished with coriander.
Low Calorie Dal Makhani Video by Tarla Dalal
How to cook dals for the low-cal dal makhani
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To make low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | clean, wash and soak the whole urad in a deep bowl.
- Clean, wash and soak the rajma in a deep bowl.
- Cover and keep the whole urad bowl aside for overnight. It is important to soak them overnight so that they take lesser time to cook the next day.
- Cover and keep the kidney beans bowl aside for overnight.
- After soaking the whole urad dal overnight, it looks like this.
- After soaking the rajma overnight, it looks like this.
- Drain the water, rinse them and transfer the whole urad dal and rajma into a pressure cooker.
- Add 2 cups of water and salt.
- Pressure cook for 6 to 7 whistles or till the dals are overcooked. Both the urad dal and rajma should melt in the mouth and should not have a bite on eating, so ensure they are very well cooked. Cool the pressure cooker completely and open the lid. Here is how they look.
- Whisk till the dal is almost mashed. If you want, you can use a potato masher to mash the dal.
- Add the milk, mix well and keep aside. We have used low-calorie milk for this healthy dal makhani recipe.
How to make low-calorie dal makhani
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Heat the oil in a deep kadhai and add the cumin seeds. Since, this is a low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | we do not make use of butter or ghee. If you want to make traditional maa ki dal with oodles of butter then check this dal makhani recipe with step by step images.
- When the seeds crackle, add the onions. If you want a really smooth textured dal then grate the onions instead of chopping.
- Add the ginger-garlic paste and cook on a medium flame for a few seconds. Since, we are using just 1 tsp of oil, we are not cooking the onions for too long or else they would start sticking to the bottom of the pan. If you feel, they have a raw smell then add 2 tbsp of water and cook for 2-3 minutes until the desired texture.
- Add the chilli powder.
- Also, add the coriander powder. Since we don’t add whole spices in the tadka, we make use of various dry spice powders.
- Add the turmeric powder.
- Add 2 tbsp of water, mix well and cook on a medium flame for 1 minute, while stirring continuously. Water prevents the masala from burning when cooked for long.
- Add the tomato pulp. Refer this recipe to make fresh tomato pulp at home. Mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the prepared urad dal - rajma -milk mixture and little salt. This recipe does not make use of any cream. Instead the low cal milk provides the required rich and creamy texture on cooking. We have another healthy recipe that makes use of low fat curd to make a fatless maa ki dal. Mix well and cook on a slow flame for 10 minutes, while stirring occasionally.
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Garnish low calorie dal makhani | low fat dal makhani | healthy low cal dal makhani | with coriander.
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Serve low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | hot. You can enjoy them as it is or pair with methi ki missi roti or brown rice vegetable pulao.
Low Calorie Protein Rich Dal Makhani
- Low Calorie Protein Rich Dal Makhani. What can a dieter have? A fare which is low in calories and yet bursting with flavours. This Dal Makhani is just perfect for them.
- It’s not only low in calories, but also high in protein too. This will aid in building muscle mass and aid in weight loss.
- The fiber in it will keep you full for long hours and avoid reaching out for those fried snacks.
- Good amounts of iron ensures a decent hemoglobin level in the blood which in turn will supply enough oxygen and nutrients to all parts of the body.
- Fair amounts of magnesium and potassium work to maintain normal heart beat and keep blood pressure under control.
- Diabetics too can enjoy a small portion of this Dal Makhani with plain wheat flour chapatti.
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Those who face acidity or bloating problem might not be able to digest this Dal Makhani, so check with a very small portion preferably during lunch. If you feel heavy or bloated, opt out of it.
| Energy | 100 cal |
| Protein | 5.7 g |
| Carbohydrates | 15.9 g |
| Fiber | 4.3 g |
| Fat | 1.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 229 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.5 mg |
| Vitamin C | 13.7 mg |
| Folic Acid | 85 mcg |
| Calcium | 86.7 mg |
| Iron | 1.4 mg |
| Magnesium | 44.8 mg |
| Phosphorus | 91.6 mg |
| Sodium | 19.3 mg |
| Potassium | 272.8 mg |
| Zinc | 0.7 mg |
Dear M’am, It would be very helpful if you also write exact measurements for per serving in grams or mm.. Or suggest way to calculate. Thanks, Ruchita Dewan
Luvly low calorie recipe, my family loved it
Daal makhani recipe is so much deliceous. I love it so much.
Excellent ''everyday'' dal makhani recipe. Very tasty - my kids loved it.
Edited after original posting.
Superb black dal recipe! Follow it to the T and it works out perfectly.
Dal makhani is liked by all my family members but as it is high in calories, I make it less frequently but this low-cal version is really great and with no compromise in taste it is really easy to make and healthier and delicious.
A great and healthy recipe for those who are looking low calories dieting options....
With one tsp of oil, this dal makhani comes out well. Great for those looking for a health option.