Your Recipe

Dal Makhani (India): Black lentil stew simmered with butter and cream, a comforting and flavorful dish.

Zutat  Menge  Kalorien 
Zwiebeln 150g 60kcal
Rote Bohnen 46g 155kcal
Sahne schwere Schlagsahne 60g 204kcal
Ingwerwurzel 8g 6kcal
Kurkuma gemahlen 1.5g 5kcal
Knoblauch 12g 18kcal
Leitungswasser 960g 0kcal
Olivenöl 13.5g 119kcal
Kreuzkümmel 2.1g 8kcal
Paprika 2.3g 6kcal
Butterschmalz 28g 245kcal
Linsen Beluga 224g 260kcal
Tomaten, rot, reif, roh, ganzjähriger Durchschnitt 246g 44kcal
Paprika, scharfer Chili, grün, roh 90g 36kcal
Garam masala 2g 7kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

Ingredients:
• 1 cup whole black lentils (urad dal)
• 1/4 cup red kidney beans (rajma)
• 4 cups water (for soaking)
• 4 cups water (for cooking)
• 2 tablespoons ghee (clarified butter) or butter
• 1 tablespoon oil
• 1 large onion, finely chopped
• 3-4 garlic cloves, minced
• 1-inch piece of ginger, minced
• 2 green chilies, slit lengthwise (adjust to taste)
• 2 tomatoes, pureed
• 1 teaspoon cumin seeds
• 1/2 teaspoon turmeric powder
• 1 teaspoon Kashmiri red chili powder (or paprika, for color)
• 1 teaspoon garam masala
• 1/2 cup cream (or substitute with coconut cream for a vegan option)
• Salt, to taste
• Fresh cilantro leaves, chopped (for garnish)
Instructions:
1. Soaking the Lentils:
• Rinse the whole black lentils and kidney beans thoroughly under running water.
• Soak them together in 4 cups of water overnight or for at least 6-8 hours.
2. Cooking the Lentils:
• Drain the soaked lentils and kidney beans. Rinse them again under running water.
• In a pressure cooker or large pot, add the lentils and kidney beans along with 4 cups of water.
• Pressure cook for about 15-20 minutes on medium heat until they are soft and well cooked. If using a pot, cook until very tender, adding more water if necessary.
3. Preparing the Dal Makhani:
• Heat ghee or butter and oil in a large pan or kadhai over medium heat.
• Add cumin seeds and let them splutter.
• Add chopped onions and sauté until they turn golden brow
4. Adding Aromatics:
• Add minced garlic, ginger, and green chilies. Sauté for another 2-3 minutes until the raw smell disappears.
5. Adding Spices:
• Stir in turmeric powder, Kashmiri red chili powder (or paprika), and garam masala. Sauté for a minute until fragrant.
6. Adding Tomato Puree:
• Add tomato puree and cook until the mixture thickens and the oil separates from the masala.
7. Simmering the Dal:
• Add the cooked lentils and kidney beans along with any remaining water to the masala mixture. Mix well.
8. Adding Cream:
• Stir in cream (or coconut cream for a vegan option). Mix well and simmer the dal makhani on low heat for about 20-30 minutes, stirring occasionally. This allows the flavors to blend together.
9. Adjusting Consistency and Seasoning:
• If the dal makhani becomes too thick, add some water to achieve your desired consistency.
• Season with salt to taste.
10. Finishing Touches:
• Garnish with chopped cilantro leaves before serving.
11. Serving:
• Serve hot with steamed basmati rice or naan bread.

Nährwertangaben 
Portionsgröße  308 g | ml
Menge pro Portion  196
819
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 14%
Gesättigte Fettsäuren  5.6g 28%
Natrium 17mg 1%
Gesamte Kohlenhydrate  19g 7%
Ballaststoffe  5.7g 20%
Zucker  4.2g
Protein  6.7g 13%
Vitamin D 0.2mcg 1%
Kalzium 48mg 4%
Eisen  2.7mg 15%
Kalium 475mg 10%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 118.212 mcg 13%
Thiamin [B1] 0.097 mg 8%
Riboflavin [B2] 0.072 mg 6%
Niacin [B3] 0.665 mg 4%
Pantothensäure [B5] 0.211 mg 4%
Vitamin B6 0.177 mg 10%
Cobalamin [B12] 0.016 mcg 0%
Folat [B9] 45.62 mcg 0%
Vitamin C 45.073 mg 50%
Vitamin D 0.16 mcg 1%
Vitamin E 1.052 mg 7%
Vitamin K 8.583 mcg 7%
Betain 0.12 mg 0%
Cholin 14.972 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  19.4 g 7%
Sugars 4.2 g 8%
Ballaststoffe  5.7 g 20%
Carbohydrate 8.7 g 0%
Netto-Kohlenhydrate 15.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.117 g 0%
Arginin 0.181 g 0%
Asparaginsäure 0.379 g 0%
Cystein 0.033 g 0%
Glutaminsäure 0.631 g 0%
Glycin 0.108 g 0%
Histidin 0.074 g 0%
Isoleucin 0.12 g 0%
Leucin 0.206 g 0%
Lysin 0.175 g 0%
Methionin 0.042 g 0%
Phenylalanin 0.141 g 0%
Prolin 0.138 g 0%
Serin 0.139 g 0%
Threonin 0.119 g 0%
Tryptophan 0.039 g 0%
Tyrosin 0.082 g 0%
Valin 0.144 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 47.53 mg 4%
Kupfer 0.15 mg 17%
Fluorid 115.61 mcg 0%
Eisen  2.67 mg 15%
Magnesium 27.83 mg 7%
Mangan 0.3 mg 13%
Phosphor 69.13 mg 6%
Kalium 474.56 mg 10%
Selen 1.1 mcg 2%
Natrium 16.69 mg 1%
Zink 0.49 mg 4%
andere
Nährstoff Menge  DV
Wasser 243.059 g 0%
Asche 0.971 g 0%