High Protein Maharashtrian Aamti

Experience the authentic flavors of Maharashtra with this High Protein Maharashtrian Aamti—a comforting, spiced lentil curry that's as nutritious as it is delicious. Made with protein-packed tur dal (split pigeon peas) and infused with the warm, aromatic flavors of goda masala, this dish is a perfect blend of taste and health. Highlighted by the vibrant notes of fresh coriander, grated coconut, and a splash of zesty lemon juice, this aamti stands out as a wholesome addition to any meal. With a quick 15-minute prep and 40-minute cook time, it’s perfect for busy weeknights or leisurely family dinners. Serve this soul-soothing dal hot with steamed rice or soft chapati for a truly satisfying, plant-based protein boost.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Tur Dal (Split Pigeon Peas)
• 3 cups Water
• 0.5 teaspoon Turmeric Powder
• 1 teaspoon Salt
• 1 tablespoon Oil
• 1 teaspoon Mustard Seeds
• 1 teaspoon Cumin Seeds
• 0.25 teaspoon Asafoetida
• 10 leaves Curry Leaves
• 2 whole Green Chilies
• 2 teaspoons Goda Masala
• 2 tablespoons Fresh Coriander Leaves
• 2 tablespoons Grated Coconut
• 1 tablespoon Lemon Juice

Directions

Step 1

Rinse the tur dal thoroughly under running water until the water runs clear.

Step 2

In a pressure cooker, combine the washed dal with 3 cups of water and turmeric powder. Close the lid and cook for about 3-4 whistles or until the dal is completely cooked and soft.

Step 3

Once the pressure releases naturally, open the lid, mash the dal slightly with a spoon or a whisk, and set it aside.

Step 4

In a separate saucepan, heat oil over medium heat. Add mustard seeds and allow them to splutter.

Step 5

Add cumin seeds, asafoetida, and curry leaves. Sauté for a few seconds until the curry leaves become crisp.

Step 6

Slit the green chilies and add them to the pan, followed by the cooked dal.

Step 7

Stir in salt, goda masala, and bring the mixture to a gentle boil. If the dal is too thick, add a little water to achieve your desired consistency.

Step 8

Simmer on low heat for about 5-7 minutes, allowing the flavors to meld together.

Step 9

Turn off the heat and add fresh coriander leaves, grated coconut, and lemon juice. Mix well.

Step 10

Serve the high-protein Maharashtrian Aamti hot with steamed rice or alongside chapati for a complete meal.

Nutrition Facts

Serving size	(1016.2g)

Amount per serving	% Daily Value*
Calories	914.6

Total Fat 22.8g	0%
Saturated Fat 4.5g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2429.3mg	0%
Total Carbohydrate 138.5g	0%
Dietary Fiber 34.3g	0%
Total Sugars 3.0g
Protein 47.2g	0%

Vitamin D 0IU	0%
Calcium 227.4mg	0%
Iron 12.1mg	0%
Potassium 3131.7mg	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: 21.6%

Protein: 19.9%

Carbs: 58.4%