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low calorie dal makhani recipe | low fat dal makhani, protein rich | healthy low cal dal makhani for heart, diabetes, blood pressure |
Tarla Dalal
• 14 May, 2020
Table of Content
About Low Calorie Dal Makhani
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Ingredients
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Methods
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How to cook dals for the low-cal dal makhani
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How to make low-calorie dal makhani
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Low Calorie Protein Rich Dal Makhani
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Nutrient values
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low calorie dal makhani recipe | low fat dal makhani, protein rich | healthy low cal dal makhani for heart, diabetes, blood pressure | with 20 amazing images.
low calorie dal makhani without cream and butter. We have made this a healthy dal makhani where the fat levels are reduced. So if you are diabetic or on weight loss then you can enjoy the low fat dal makhani recipe.
low calorie dal makhani, a flavourful robust lentil preparation, is a celebrated delicacy from Punjab. Best had with the healthy makki ki roti.
See why this is called a healthy low cal dal makhani recipe. 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 folic acid . We have done away with full fat cream and butter to make this recipe healthier.
Low Calorie Dal Makhani is a healthy, protein-rich, and digestion-friendly version of the classic dish, especially when made with whole urad, rajma, minimal oil, and low-fat milk. The use of whole black lentils and kidney beans makes this dal naturally high in plant-based protein, iron, folate, and fiber, providing steady energy and supporting muscle repair. Slow cooking and mashing enhance creaminess without needing butter or cream, while low-fat milk adds richness with fewer calories. The spices—turmeric, cumin, coriander, and ginger-garlic—offer anti-inflammatory benefits, making this dal nourishing and lighter than restaurant-style versions.
For diabetics, Low Calorie Dal Makhani is a much safer and healthier choice because it contains complex carbs, high fiber, and slow-digesting proteins, which help prevent sudden spikes in blood sugar. Whole urad and rajma have a low glycemic index, keeping glucose levels stable. Using restricted salt, little oil (1 tsp), and skipping cream makes it suitable for blood pressure control, while the antioxidants from tomato and spices help reduce inflammation. Pairing it with small portions of brown rice, millet rotis, or whole wheat phulkas makes it even more diabetic-friendly.
This version of dal makhani is also beneficial for heart health and weight management because it is low in fat, cooked with minimal oil, and uses low-fat milk instead of butter/cream, drastically reducing saturated fat. The high fiber content helps lower LDL cholesterol, while cumin, ginger, and garlic support better digestion and heart function. For people with high blood pressure, the use of limited salt and potassium-rich lentils supports healthier BP levels. Overall, Low Calorie Dal Makhani is a protein-rich, heart-protective, diabetic-safe, and weight-loss-friendly Indian dish that delivers comfort without the excess calories.
Some tips to make the perfect low calorie dal makhani recipe. 1. Cover and keep the whole urad bowl aside for overnight. It is important to soak them overnight so that they take lesser time to cook the next day. 2. Pressure cook for 6 to 7 whistles or till the dals are overcooked. Both the urad dal and rajma should melt in the mouth and should not have a bite on eating, so ensure they are very well cooked.
Enjoy low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani with detailed step by step photos and video below.
Low Calorie Dal Makhani recipe - How to make Low Calorie Dal Makhani
Tags
Soaking Time
Overnight
Preparation Time
15 Mins
Cooking Time
25 Mins
Baking Time
0 Mins
Baking Temperature
0
Sprouting Time
0
Total Time
40 Mins
Makes
4 servings
Ingredients
For Low Calorie Dal Makhani
- 1/2 cup whole whole urad (whole black lentil)
- 1 tbsp rajma (kidney beans)
- 1/2 cup low-fat milk
- 1 tsp oil
- 1/2 tsp cumin seeds (jeera)
- 1/2 cup finely chopped onion
- 1 tsp ginger-garlic (adrak-lehsun) paste
- 1 tsp chilli powder
- 2 tsp coriander (dhania) powder
- 1/4 tsp turmeric powder (haldi)
- 3/4 cup fresh tomato pulp
- salt to taste, restricted salt for health
For The Garnish
- 2 tbsp chopped coriander (dhania)
Method
For low calorie dal makhani
- To make low calorie dal makhani, clean, wash and soak the whole urad and rajma overnight. Drain.
- Combine the urad, rajma and salt with 2 cups of water and pressure cook for 6 to 7 whistles or till they are overcooked. Whisk well till the urad and rajma is almost mashed.
- Add the milk, mix well and keep aside.
- Heat the oil in a deep kadhai and add the cumin seeds.
- When the seeds crackle, add the onions, ginger-garlic paste and cook on a medium flame for a few seconds.
- Add the chilli powder, coriander powder, turmeric powder and 2 tbsp of water, mix well and cook on a medium flame for 1 minute, while stirring continuously.
- Add another 2 tbsp of water and the tomato pulp, mix well and cook on a medium flame for 1 minute, while stirring occasionally.
- Add the prepared urad - rajma -milk mixture and little salt, mix well and cook on a slow flame for 10 minutes, while stirring occasionally.
- Serve the low calorie dal makhani hot garnished with coriander.
low calorie dal makhani recipe | low fat dal makhani, protein rich | healthy low cal dal makhani for heart, diabetes, blood pressure | Video by Tarla Dalal
Low Calorie Dal Makhani recipe with step by step photos
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To make low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | clean, wash and soak the 1/2 cup whole urad (whole black lentil) in a deep bowl.
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Cover and keep the whole urad (whole black lentil) bowl aside for overnight. It is important to soak them overnight so that they take lesser time to cook the next day.
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Clean, wash and soak the 1 tbsp rajma (kidney beans) in a deep bowl
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Cover and keep the rajma (kidney beans) bowl aside for overnight.
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After soaking the whole urad (whole black lentil) overnight, it looks like this.
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After soaking the rajma (kidney beans) overnight, it looks like this.
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Drain the water, rinse them and transfer the whole urad (whole black lentil) and rajma (kidney beans) into a pressure cooker.
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Add 2 cups of water and salt.
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Pressure cook for 6 to 7 whistles or till the dals are overcooked. Both the urad dal and rajma should melt in the mouth and should not have a bite on eating, so ensure they are very well cooked.
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Cool the pressure cooker completely and open the lid. Here is how they look.
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Whisk till the dal is almost mashed. If you want, you can use a potato masher to mash the dal.
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Add the 1/2 cup low-fat milk, mix well and keep aside. We have used low-calorie milk for this healthy dal makhani recipe.
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Heat the 1 tsp oil in a deep kadhai and add the 1/2 tsp cumin seeds (jeera). Since, this is a low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | we do not make use of butter or ghee. If you want to make traditional maa ki dal with oodles of butter then check this dal makhani recipe with step by step images.
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When the seeds crackle, add the 1/2 cup finely chopped onion. If you want a really smooth textured dal then grate the onions instead of chopping.
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Add the 1 tsp ginger-garlic (adrak-lehsun) paste .
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Cook on a medium flame for a few seconds. Since, we are using just 1 tsp of oil, we are not cooking the onions for too long or else they would start sticking to the bottom of the pan. If you feel, they have a raw smell then add 2 tbsp of water and cook for 2-3 minutes until the desired texture.
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Add the 1 tsp chilli powder.
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Also, add the 2 tsp coriander (dhania) powder. Since we don?t add whole spices in the tadka, we make use of various dry spice powders.
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Add the 1/4 tsp turmeric powder (haldi).
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Add 2 tbsp of water, mix well and cook on a medium flame for 1 minute, while stirring continuously. Water prevents the masala from burning when cooked for long.
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Add the 3/4 cup fresh tomato pulp. Refer this recipe to make fresh tomato pulp at home. Mix well and cook on a medium flame for 1 minute, while stirring occasionally.
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Add the prepared urad dal - rajma -milk mixture and little salt to taste. Mix well and cook on a slow flame for 10 minutes, while stirring occasionally. This recipe does not make use of any cream. Instead the low cal milk provides the required rich and creamy texture on cooking. We have another healthy recipe that makes use of low fat curd to make a fatless maa ki dal.
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Garnish low calorie dal makhani | low fat dal makhani | healthy low cal dal makhani | with 2 tbsp chopped coriander (dhania).
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Serve low calorie dal makhani recipe | low fat dal makhani | healthy low cal dal makhani | hot.
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You can enjoy them as it is or pair with methi ki missi roti or brown rice vegetable pulao.
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Low Calorie Protein Rich Dal Makhani. What can a dieter have? A fare which is low in calories and yet bursting with flavours. This Dal Makhani is just perfect for them.
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It’s not only low in calories, but also high in protein too. This will aid in building muscle mass and aid in weight loss.
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The fiber in it will keep you full for long hours and avoid reaching out for those fried snacks.
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Good amounts of iron ensures a decent hemoglobin level in the blood which in turn will supply enough oxygen and nutrients to all parts of the body.
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Fair amounts of magnesium and potassium work to maintain normal heart beat and keep blood pressure under control.
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Diabetics too can enjoy a small portion of this Dal Makhani with plain wheat flour chapatti.
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Those who face acidity or bloating problem might not be able to digest this Dal Makhani, so check with a very small portion preferably during lunch. If you feel heavy or bloated, opt out of it.
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Nutrient values (Abbrv)per plate
Nutrient values (Abbrv) per serving
| Energy | 100 cal |
| Protein | 5.7 g |
| Carbohydrates | 15.9 g |
| Fiber | 4.3 g |
| Fat | 1.6 g |
| Cholesterol | 0 mg |
| Sodium | 19.3 mg |
Click here to view Calories for Low Calorie Dal Makhani
The Nutrient info is complete
Kanan Dholakia
May 29, 2021, 11:47 a.m.
Dal makhani is liked by all my family members but as it is high in calories, I make it less frequently but this low-cal version is really great and with no compromise in taste it is really easy to make and healthier and delicious.
Sowm
May 27, 2021, 3 p.m.
A great and healthy recipe for those who are looking low calories dieting options....
Healthy Eating
Feb. 11, 2021, 2:44 p.m.
With one tsp of oil, this dal makhani comes out well. Great for those looking for a health option.
Priya khatri
Oct. 24, 2020, 11:55 a.m.
Tarla Dalal
Oct. 24, 2020, 11:55 a.m.
Thank you for your feedback. Kindly review the recipes and articles you love.
Ruchita
March 2, 2020, 2:26 p.m.
Dear M?am, It would be very helpful if you also write exact measurements for per serving in grams or mm.. Or suggest way to calculate. Thanks, Ruchita Dewan
Tarla Dalal
March 2, 2020, 2:26 p.m.
Ok, noted. We don?t weigh the weight of the food we cook. We estimate the amount a serving size is. The key to take from the analysis of a recipe is if it''s healthy and fits into your lifestyle. When in doubt, eat less of that recipe.
Neelam jalan
Oct. 4, 2018, 2:15 p.m.
Tripti gupta
May 3, 2016, 8:51 a.m.
Luvly low calorie recipe, my family loved it
Aussie Girl
Dec. 27, 2015, 10:46 a.m.
Superb black dal recipe! Follow it to the T and it works out perfectly.
Tarla Dalal
Dec. 27, 2015, 10:46 a.m.
Hi Aussie Girl , we are delighted you loved the Low Calorie Dal Makhani recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking
Manoj
Aug. 6, 2011, 12:04 a.m.
Daal makhani recipe is so much deliceous. I love it so much.
Tarla Dalal
Aug. 6, 2011, 12:04 a.m.
Hi Manoj, We are very happy to know you loved the recipe. Do try more and more recipes and let us know how you enjoyed them. Happy Cooking !!
Nikita Sheth
Oct. 30, 2010, 4:45 p.m.
Excellent ''everyday'' dal makhani recipe. Very tasty - my kids loved it.
Tarla Dalal
Oct. 30, 2010, 4:45 p.m.
Hi Nikita , we are delighted you and your kids loved the Low Calorie Dal Makhani recipe. Please keep posting your thoughts and feedback and review recipes you have loved. Happy Cooking.
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