Low Fat Dahi Bade (Lentil Dumplings in Spiced Yogurt)

Delight your taste buds with this healthy twist on a classic Indian favorite—Low Fat Dahi Bade (Lentil Dumplings in Spiced Yogurt). This guilt-free recipe transforms the typically fried black gram lentil dumplings into a light and fluffy steamed version, cutting down on fat without sacrificing flavor. Soaked in a tangy, low-fat yogurt infused with roasted cumin, coriander, and a hint of chili, these dumplings are an explosion of aromatic spices and creamy indulgence. Topped with vibrant garnishes like fresh coriander, green chilies, and mint, this dish is the perfect blend of refreshing and savory. Ready in under an hour, it’s an ideal make-ahead option for summer gatherings, festive occasions, or simply a wholesome snack. Serve chilled for the ultimate cooling experience.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split urad dal (black gram lentils)
• 2 cups Water
• 1 teaspoon Salt
• 0.5 teaspoon Baking soda
• 3 cups Yogurt, low-fat
• 1 teaspoon Roasted cumin powder
• 0.5 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 teaspoon Sugar
• 1 teaspoon Chaat masala
• 2 tablespoons Coriander leaves, chopped
• 2 teaspoons Green chilies, finely chopped
• 1 tablespoon Mint leaves, chopped
• 0.5 teaspoon Black salt

Directions

Step 1

Rinse and soak the split urad dal in water for at least 4-6 hours or overnight, until the lentils have softened.

Step 2

Drain the water and transfer the soaked dal into a blender. Add 1/2 cup of water and blend to a smooth, thick batter.

Step 3

In a large bowl, transfer the batter. Add salt and baking soda, and whisk it vigorously until the batter becomes light and fluffy.

Step 4

Set up a steamer and grease a steaming plate or tray.

Step 5

Pour spoonfuls of the batter onto the steaming plate to form small dumplings.

Step 6

Steam the dumplings for 10-12 minutes over medium heat, or until they are cooked through and a toothpick inserted in the center comes out clean.

Step 7

Once done, set the dumplings aside to cool slightly.

Step 8

In a large mixing bowl, whisk the yogurt until smooth. Add roasted cumin powder, red chili powder, coriander powder, sugar, and black salt. Stir to combine.

Step 9

Add water little by little if the yogurt mixture is too thick. Adjust seasoning to taste.

Step 10

Carefully add the steamed dumplings into the spiced yogurt mixture and let them soak for at least 15 minutes before serving.

Step 11

Transfer the soaked dumplings in yogurt to a serving dish.

Step 12

Garnish with chaat masala, chopped coriander leaves, green chilies, and mint leaves.

Step 13

Serve the Low Fat Dahi Bade chilled or at room temperature.

Nutrition Facts

Serving size	(1428.2g)

Amount per serving	% Daily Value*
Calories	1465.5

Total Fat 22.8g	0%
Saturated Fat 12.0g	0%
Polyunsaturated Fat 0g
Cholesterol 71.0mg	0%
Sodium 4600.8mg	0%
Total Carbohydrate 210.7g	0%
Dietary Fiber 39.6g	0%
Total Sugars 86.8g
Protein 92.2g	0%

Vitamin D 378.5IU	0%
Calcium 1786.1mg	0%
Iron 18.6mg	0%
Potassium 3955.9mg	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: 14.5%

Protein: 26.0%

Carbs: 59.5%