Recipes · Indian · Main Courses
Dal Makhani (Punjabi Buttery Black Lentils)
One serving has 449 kcal and 19 g protein, and at least a fifth of a woman's daily need of copper (92%), manganese (68%), magnesium (58%), fiber (46%), phosphorus (45%) and folate (45%). Ready in 90 minutes.
- Preparation: 30 min
- Cooking: 60 min
- Makes: 1 serving (204 g)
- Difficulty: Medium
- Diets: Vegetarian, Gluten-free
- Contains: dairy
Ingredients
- 50 g Urad dal, dried
- 15 g Kidney beans, red, dried
- 15 g Butter, unsalted
- 20 g Cream, heavy
- 60 g Tomato puree
- 30 g Onions, raw
- 5 g Garlic, raw
- 5 g Ginger, fresh
- 1 g Chili powder
- 1 g Cumin
- 1.5 g Salt
Method
- Soak the urad dal and kidney beans together in plenty of water for at least 6 hours, then drain.
- Boil the soaked beans in fresh water for 45-60 minutes until completely soft, topping up the water as needed.
- Melt half the butter in a pot and fry the onion, garlic and ginger over medium heat 5-6 minutes until soft, then add the tomato puree, chili powder, cumin and salt, and simmer 8-10 minutes.
- Stir in the cooked beans with their liquid and simmer gently, uncovered, for 30-40 minutes, mashing a few beans against the side of the pot, until thick and creamy.
- Finish with the remaining butter and the cream stirred through just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 449 kcal | 21% |
| Carbohydrates | 50.9 g | |
| Water | 108 mL | |
| Fiber | 13.7 g | 46% |
| Protein | 18.7 g | 39% |
| Tryptophan | 0.2 g | |
| Threonine | 0.65 g | |
| Isoleucine | 0.87 g | |
| Leucine | 1.4 g | |
| Lysine | 1.2 g | |
| Methionine | 0.26 g | |
| Cystine | 0.17 g | |
| Phenylalanine | 0.99 g | |
| Tyrosine | 0.54 g | |
| Valine | 0.98 g | |
| Histidine | 0.49 g | |
| Fat | 20.9 g | |
| Monounsaturated | 5.6 g | |
| Polyunsaturated | 1.6 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.78 g | |
| Saturated | 12.3 g | |
| Trans-Fats | 0.25 g | |
| Cholesterol | 54.9 mg | |
| Calcium | 139 mg | 14% |
| Copper | 0.83 mg | 92% |
| Iron | 6.9 mg | 38% |
| Magnesium | 181 mg | 58% |
| Manganese | 1.2 mg | 68% |
| Phosphorus | 316 mg | 45% |
| Potassium | 1,103 mg | 23% |
| Selenium | 6.9 µg | 13% |
| Sodium | 763 mg | |
| Zinc | 2.6 mg | 32% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.28 mg | 25% |
| Niacin (vitamin B3) | 2.2 mg | 16% |
| Pantothenic acid (vitamin B5) | 1 mg | 21% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 182 µg | 45% |
| Cobalamin (vitamin B12) | 0.06 µg | 3% |
| Choline | 32 mg | 8% |
| Vitamin A | 216 µg | 31% |
| Vitamin C | 11.3 mg | 15% |
| Vitamin D (D2 + D3) | 12.6 IU | 2% |
| Vitamin E | 2.2 mg | 15% |
| Vitamin K | 5.9 µg | 7% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.