Dal makhani- Low fat - Tarla Dalal

Dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from punjab. Rajma and whole urad provide protein and calcium which are extremely important for maintenance of your body cells and healthy bones. Cooking the dal in tomato purée adds a little sharpness to this dish and also enriches it with folic acid and vitamin a. Try this dal with methi makai ki roti, to make a satisfying low fat meal.

Preparation Time: 15 mins
Cooking Time: 20 mins
Makes 4 servings

Ingredients

1/2 cup urad (whole black lentil)
1 tbsp rajma (kidney beans)
1 cup low fat milk
1/2 tsp cumin seeds (jeera)
1/2 cup finely chopped onions
1 tsp ginger-garlic (adrak-lehsun) paste
1 tsp chilli powder
1/4 tsp turmeric powder (haldi)
2 tsp coriander (dhania) powder
3/4 cup fresh tomato pulp
1 tsp oil
salt to taste

For The Garnish2 tbsp chopped coriander (dhania) (dhania)

Method

1. Clean, wash and soak the whole urad and rajma overnight. Drain and keep aside.
2. Combine the dals, and salt with 2 cups of water and pressure cook till the dals are overcooked. Whisk well till the dal is almost mashed.
3. Add the milk and 1 cup of water and simmer for 10 minutes while stirring occasionally.
4. Heat the oil in a non-stick pan and add the cumin seeds. When the seeds crackle, add the onions and ginger-garlic paste and sauté till the onions turn golden brown.
5. Add the chilli powder, turmeric powder, coriander powder and tomato
6. Pulp with ¼ cup of water and sauté for 5 to 7 minutes.
7. Add this to the dal mixture and simmer for 10 to 12 minutes till the
8. Dal is thick and creamy.
9. Serve hot, garnished with the coriander.

Nutrient values per serving

Amt	Energy	Protein	Cho	Fat	Vit A	Vit C	Calcium	Iron	F. Acid	Fibre
94 gm	134 kcal	8.6 gm	21.1 gm	1.7 gm	277.6 mcg	16.0 mg	143.0 mg	1.5 mg	42.6 mcg	0.8 gm

RECIPE SOURCE : Cooking with 1 Teaspoon of Oil