Punjabi Recipes
 
Dal Makhani  
   
Serves 4

Ingredients

200 g urad dal

30 g garlic paste, strained
30 g rajmah (red kidney beans) 400 ml tomato puree
30 g chana dal 1 tsp (5 g) chili powder
salt to taste 180 g butter (unsalted)
30 g ginger paste, strained 120 ml cream

Method
Wash the urad dal, rajmah and chana dal and soak in enough water for an hour. Bring to a boil, and continue to boil for a couple of minutes. Remove and reserve in the same water for an hour. Drain and keep aside.
Put the drained lentils in a pan, add three liters of water and bring to a boil. Lower the heat to very low, cover and simmer for three-and-a-half-hours or until cooked. Uncover, remove the scum, increase to low heat, and begin the final phase of cooking by mashing the lentils against the sides with a wooden spoon. Scrape off the lentils that cling to the sides as the liquid diminishes and incorporate into the simmering dal. Add half of the butter, ginger paste, garlic paste, tomato puree,chilli powder and salt. Simmer, stirring at regular intervals, for one to one-and-a-half-hours. Stir-in the cream, remove and adjust the seasoning.
To serve :
Remove to a bowl, garnish with the remaining butter and serve with tandoori roti or phulka.

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS MICRONUTRIENTS
Energy (Kcal)

887

Carotene  ( μg )

1992.7

Protein (g) 16.82 Vitamin C (mg) 0.075
Carbohydrate (g) 45.59 Mg  (mg) 124.25
Fat (g) 70.8 Na  (mg) 38.29
Fibre (g) 1.94 K  (mg) 600.0
Minerals (g) 3.46 Mn  (mg) 1.42
Calcium  (mg) 152.45 Zn  (mg) 2.67
Phosphorus  (mg) 295.83 Cr  (mg) 0.038
Iron  (mg) 3.67    

Modification
1. Reduce the amount of ghee used. Substitute ghee partially with vegetable oil.
Instead of cream, use low fat milk. Cook well till dhal thickens.
2. Pressure cook dal for 20 mins. Add ginger garlic paste, onion paste, tomato
paste. Pressure cook for another 20 minutes Add 2 tsp of butter, and salt,
red chilli powder, jeera powder to taste and a little garam masala, cook for a few minutes.
Add one cup of low fat milk, cook till the dhal thickens.

Ingredients

200 g urad dal

400 ml tomato puree
30 g rajmah (red kidney beans) 1 tsp (5 g) chili powder
30 g chana dal 25 g butter (unsalted)
salt to taste 25 ml cream
30 g ginger paste, strained 100ml Low fat milk
30 g garlic paste, strained  

NUTRIENT COMPOSITION PER SERVING

MACRONUTRIENTS
Energy (Kcal)

362

Protein (g) 17.45
Carbohydrate (g) 46.74
Fat (g) 11.64
Fibre (g) 1.94
Minerals (g) 3.2