Mediterranean Diet Dal Makhani

Experience the fusion of indulgence and health with this Mediterranean Diet Dal Makhani, a lighter twist on the classic Indian comfort food. This recipe combines creamy black lentils and tender red kidney beans simmered to perfection with a medley of aromatic spices like cumin, garam masala, and turmeric. Instead of the traditional heavy cream, this heart-healthy version uses low-fat Greek yogurt and olive oil, aligning perfectly with the principles of the Mediterranean diet. The slow-cooked flavors deepen with every bite, while a garnish of fresh cilantro adds a burst of brightness. Perfect as a wholesome vegetarian main dish, it pairs beautifully with whole-grain flatbreads or a side of quinoa for a nourishing, flavor-packed meal. Whether you're embracing the Mediterranean diet or looking to elevate your plant-based cooking repertoire, this dish promises comfort with a healthy twist!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:120 mins

Total Time:135 mins

Servings: 4

Ingredients

• 1 cup Black lentils (urad dal), soaked overnight
• 0.5 cup Red kidney beans, soaked overnight
• 3 tablespoons Olive oil
• 1 teaspoon Cumin seeds
• 1 medium Onion, finely chopped
• 4 cloves Garlic cloves, minced
• 1 inch piece Ginger, minced
• 2 cups Tomatoes, pureed
• 0.5 teaspoon Turmeric powder
• 2 teaspoons Coriander powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1.5 teaspoons Salt
• 0.5 cup Low-fat Greek yogurt
• 0.25 cup Fresh cilantro, chopped
• 4 cups Water

Directions

Step 1

Drain and rinse the soaked black lentils and kidney beans.

Step 2

In a large pot, add the lentils, kidney beans, and 4 cups of water. Bring to a boil.

Step 3

Reduce heat to low, cover, and simmer for about 60-75 minutes until the lentils and beans are tender.

Step 4

In a separate pan, heat the olive oil over medium heat. Add cumin seeds and let them sizzle for a minute.

Step 5

Add finely chopped onion and sauté until golden brown.

Step 6

Add minced garlic and ginger, and sauté for another 2-3 minutes until fragrant.

Step 7

Stir in the pureed tomatoes, turmeric powder, coriander powder, garam masala, red chili powder, and salt.

Step 8

Cook the tomato mixture until the oil separates from the spices and thickens, about 10 minutes.

Step 9

Add the cooked lentils and beans to the tomato mixture. Stir well to combine.

Step 10

Let the dal simmer for an additional 30 minutes on low heat, stirring occasionally. Add more water if necessary to reach desired consistency.

Step 11

Stir in the low-fat Greek yogurt and simmer for an additional 5 minutes.

Step 12

Garnish with freshly chopped cilantro before serving.

Nutrition Facts

Serving size	(2111.4g)

Amount per serving	% Daily Value*
Calories	1164.5

Total Fat 50.6g	0%
Saturated Fat 9.0g	0%
Polyunsaturated Fat 4.1g
Cholesterol 14.7mg	0%
Sodium 3763.9mg	0%
Total Carbohydrate 144.2g	0%
Dietary Fiber 35.1g	0%
Total Sugars 46.1g
Protein 48.4g	0%

Vitamin D 44.1IU	0%
Calcium 477.3mg	0%
Iron 23.4mg	0%
Potassium 3916.2mg	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: 37.2%

Protein: 15.8%

Carbs: 47.1%