Your Recipe

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

Składnik Ilość Kalorie
Cebule 150g 60kcal
Fasola nerkowata, czerwona 46g 155kcal
Śmietana mocno bita 60g 204kcal
Korzeń imbiru 8g 6kcal
Kurkuma mielona 1.5g 5kcal
Czosnek 12g 18kcal
Woda kranowa 960g 0kcal
Oliwa z oliwek 13.5g 119kcal
Nasiona kminku 2.1g 8kcal
Papryka 2.3g 6kcal
Masło klarowane 28g 245kcal
Soczewica beluga 224g 260kcal
Pomidory, czerwone, dojrzałe, surowe, całoroczne średnie 246g 44kcal
Papryka, ostra chili, zielona, surowa 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.

dane odżywcze
Wielkość porcji 308 g | ml
Ilość na porcję 196
819
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 11g 14%
Tłuszcz nasycony 5.6g 28%
Sód 17mg 1%
Węglowodany ogółem 19g 7%
Błonnik 5.7g 20%
Cukier 4.2g
Białko 6.7g 13%
Witamina D 0.2mcg 1%
Wapń 48mg 4%
Żelazo 2.7mg 15%
Potas 475mg 10%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 118.212 mcg 13%
Tiamina [B1] 0.097 mg 8%
Ryboflawina [B2] 0.072 mg 6%
Niacyna [B3] 0.665 mg 4%
Kwas pantotenowy [B5] 0.211 mg 4%
Witamina B6 0.177 mg 10%
Kobalamina [B12] 0.016 mcg 0%
Kwas foliowy [B9] 45.62 mcg 0%
Witamina C 45.073 mg 50%
Witamina D 0.16 mcg 1%
Witamina E 1.052 mg 7%
Witamina K 8.583 mcg 7%
Betaina 0.12 mg 0%
Cholina 14.972 mg 3%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 19.4 g 7%
Sugars 4.2 g 8%
Błonnik 5.7 g 20%
Carbohydrate 8.7 g 0%
Węglowodany netto 15.2g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.117 g 0%
Arginina 0.181 g 0%
kwas asparaginowy 0.379 g 0%
Cysteina 0.033 g 0%
Kwas glutaminowy 0.631 g 0%
Glicyna 0.108 g 0%
Histydyna 0.074 g 0%
Izoleucyna 0.12 g 0%
Leucyna 0.206 g 0%
Lizyna 0.175 g 0%
Metionina 0.042 g 0%
Alanina 0.141 g 0%
Prolina 0.138 g 0%
Seryna 0.139 g 0%
Treonina 0.119 g 0%
Tryptofan 0.039 g 0%
Tyrozyna 0.082 g 0%
Walina 0.144 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 47.53 mg 4%
Miedź 0.15 mg 17%
Fluor 115.61 mcg 0%
Żelazo 2.67 mg 15%
Magnez 27.83 mg 7%
Mangan 0.3 mg 13%
Fosfor 69.13 mg 6%
Potas 474.56 mg 10%
Selen 1.1 mcg 2%
Sód 16.69 mg 1%
Cynk 0.49 mg 4%
inne
składnik odżywczy Ilość DV
Woda 243.059 g 0%
Popiół 0.971 g 0%