Low Fat Dal Makhani

Indulge in the rich and comforting flavors of Low Fat Dal Makhani—a lighter take on the classic North Indian dish. This recipe combines hearty whole black lentils (urad dal) and red kidney beans, simmered to perfection in a fragrant blend of ginger, garlic, and aromatic spices. Using low-fat yogurt in place of cream ensures a creamy consistency without the added calories, while a touch of cooking spray makes this dish guilt-free yet satisfying. The slow-cooking process unlocks deep, robust flavors, making it the perfect accompaniment to basmati rice or whole wheat naan. Packed with plant-based protein, this wholesome recipe is ideal for those looking to enjoy traditional Indian cuisine in a healthier way. Perfect for weeknight dinners or special occasions, this low-fat variation of dal makhani delivers soulful taste with every bite.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:90 mins

Total Time:105 mins

Servings: 4

Ingredients

• 1 cup Whole black lentils (urad dal)
• 0.25 cup Red kidney beans
• 4 cups Water
• 1 cup Chopped tomatoes
• 1 tablespoon Ginger paste
• 1 tablespoon Garlic paste
• 2 pieces Green chilies, slit
• 0.5 cup Low-fat yogurt
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Coriander powder
• 1.5 teaspoons Salt
• 2 tablespoons Fresh cilantro, chopped
• 1 as needed Cooking spray

Directions

Step 1

Rinse the whole black lentils and red kidney beans under cold water until the water runs clear. Soak them in water for at least 6-8 hours or overnight.

Step 2

Drain the soaked lentils and beans and add them to a pressure cooker with 4 cups of water. Cook for about 20-25 minutes until they are tender and fully cooked. If needed, cook longer until they are soft.

Step 3

While the lentils are cooking, spray a heavy-bottomed pan with cooking spray and heat over a medium flame.

Step 4

Add the cumin seeds and let them sizzle for a few seconds until aromatic.

Step 5

Add the ginger paste, garlic paste, and slit green chilies to the pan. Saute them for about 2 minutes until fragrant.

Step 6

Add the chopped tomatoes, turmeric powder, red chili powder, coriander powder, and salt. Cook until the tomatoes soften and the oil begins to separate, about 10 minutes.

Step 7

Stir in the cooked lentils and beans along with any leftover cooking liquid. Reduce the heat and simmer for about 20-30 minutes, stirring occasionally.

Step 8

Whisk the low-fat yogurt until smooth, then slowly add it to the dal, stirring continuously to prevent curdling. Cook for another 10 minutes.

Step 9

Add garam masala and adjust the salt to taste. Allow it to simmer for an additional 5 minutes.

Step 10

Garnish with fresh chopped cilantro and serve hot with basmati rice or whole wheat naan.

Nutrition Facts

Serving size	(1598.7g)

Amount per serving	% Daily Value*
Calories	990.0

Total Fat 8.1g	0%
Saturated Fat 2.1g	0%
Polyunsaturated Fat 0g
Cholesterol 8.1mg	0%
Sodium 4873.0mg	0%
Total Carbohydrate 172.2g	0%
Dietary Fiber 47.2g	0%
Total Sugars 21.6g
Protein 67.6g	0%

Vitamin D 68.5IU	0%
Calcium 745.2mg	0%
Iron 22.6mg	0%
Potassium 3547.0mg	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: 7.1%

Protein: 26.2%

Carbs: 66.7%