Daal Bukhara

Daal Bukhara is a rich and creamy black lentil dish, slow-cooked with aromatic spices to create a velvety texture and deep flavor. This healthy Indian lunch option is perfect for a hearty meal packed with protein and fiber.

Ingredients

• Black lentils (urad dal) - 100 grams
• Water - 4 cups
• Ghee or olive oil - 2 tablespoons
• Onion - 1 medium, finely chopped
• Garlic - 4 cloves, minced
• Ginger - 1-inch piece, grated
• Tomato - 1 large, pureed
• Green chili - 1, slit
• Garam masala - 1 teaspoon
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Salt - to taste
• Fresh cilantro - for garnish
• Lemon juice - 1 tablespoon

Steps

1. Rinse the black lentils under cold water until the water runs clear, then soak them in water for at least 2 hours or overnight for best results.
2. In a large pot, combine the soaked lentils with 4 cups of water, bring to a boil, then reduce heat and simmer covered for 30-40 minutes or until lentils are soft.
3. In a separate pan, heat ghee or olive oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
4. Add chopped onions and sauté until they turn golden brown. Then add minced garlic, grated ginger, and slit green chili; cook for another 2-3 minutes until fragrant.
5. Stir in the pureed tomato, turmeric powder, and salt. Cook for about 5-7 minutes until the mixture thickens and oil separates.
6. Add the cooked lentils to the tomato mixture, stir well, and let it simmer for an additional 10 minutes. Adjust the consistency with water if necessary.
7. Finally, sprinkle garam masala and mix well. Remove from heat and stir in fresh lemon juice.
8. Garnish with chopped cilantro before serving. Enjoy Daal Bukhara with steamed rice or whole wheat roti.

Nutrition

• Calories: 350
• Protein: 20 g
• Carbs: 50 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• Rich in protein, making it an excellent option for vegetarians.
• High in fiber, which aids digestion and promotes a feeling of fullness.

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