Heart-Healthy Maharashtrian Aamti

Savor the robust flavors of Heart-Healthy Maharashtrian Aamti, a soulful lentil curry that balances tradition with wellness. This light yet flavorful dish features protein-packed toor dal simmered in a tangy-sweet base of tamarind and jaggery, complemented by aromatic spices like cumin, mustard seeds, and asafoetida. Prepared with heart-friendly olive or canola oil and infused with the goodness of garlic, chili, and curry leaves, this Aamti is a vibrant take on a classic Maharashtrian staple. Perfectly paired with steamed rice or whole grain roti, it makes a wholesome, satisfying meal that’s as comforting as it is nutritious. Quick to prepare and packed with plant-based protein, this dish is your go-to for a healthy, flavorful Indian dinner.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup toor dal (pigeon peas)
• 0.5 teaspoon turmeric powder
• 1 teaspoon cooking oil (preferably olive or canola)
• 0.5 teaspoon cumin seeds
• 0.5 teaspoon mustard seeds
• 0.25 teaspoon asafoetida (hing)
• 1 unit medium onion, finely chopped
• 1 unit medium tomato, finely chopped
• 1 unit green chili, slit
• 2 units garlic cloves, minced
• 8 leaves curry leaves
• 1 tablespoon tamarind pulp
• 1 tablespoon jaggery
• 0.5 teaspoon red chili powder
• 1 teaspoon coriander powder
• 2 tablespoons fresh coriander leaves, chopped
• 1 teaspoon salt
• 3 cups water

Directions

Step 1

Rinse the toor dal under running water until the water runs clear. Soak it in water for at least 30 minutes, then drain.

Step 2

Pressure cook the soaked toor dal with 3 cups of water and turmeric powder for 3-4 whistles (or until completely cooked and soft). Let the pressure release naturally.

Step 3

Heat olive or canola oil in a pan over medium heat. Add cumin seeds, mustard seeds, and allow them to splutter.

Step 4

Reduce the heat and add asafoetida, chopped onion, and sauté until the onion turns translucent.

Step 5

Stir in chopped tomatoes, slit green chili, minced garlic, and curry leaves. Cook until the tomatoes become soft and oil starts to separate.

Step 6

Add the cooked toor dal to the pan. Mix well.

Step 7

Stir in tamarind pulp, jaggery, red chili powder, coriander powder, and salt. Adjust the consistency of the Aamti by adding water if it's too thick.

Step 8

Simmer for 10-12 minutes on low heat, allowing the flavors to meld. Stir occasionally.

Step 9

Garnish with fresh coriander leaves before serving.

Step 10

Serve hot with steamed rice or whole grain roti for a heart-healthy meal.

Nutrition Facts

Serving size	(1335.2g)

Amount per serving	% Daily Value*
Calories	940.9

Total Fat 9.8g	0%
Saturated Fat 1.4g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2447.7mg	0%
Total Carbohydrate 174.9g	0%
Dietary Fiber 38.4g	0%
Total Sugars 30.9g
Protein 49.8g	0%

Vitamin D 0IU	0%
Calcium 303.8mg	0%
Iron 12.6mg	0%
Potassium 3882.9mg	0%

*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: 8.9%

Protein: 20.2%

Carbs: 70.9%