Indian · Dinner
Black Lentil Butter Stew (Low-Chol)
Whole black urad lentils simmered until creamy, finished with a light tomato-onion masala and a small pat of butter instead of the usual heavy cream. Ginger, garlic, cumin and garam masala build depth while low-fat yogurt adds richness without the cholesterol load. Served with steamed rice.
$3
15 minsPrep
45 minsCook
60 minsTotal
EasyLevel
Nutrition per serving
412Calories
17.8gProtein
11.4gFat
59.2gCarbs
7.4gSugar
13.5gFiber
434mgSodium
26mgChol
5.8gSat Fat
912mgPotassium
142mgCalcium
5.2mgIron
0.1mcgVitamin B12
8mgVitamin C
vegetarian
low-cholesterol
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Rinse the soaked black urad lentils under cold running water in a sieve until mostly clear, then drain.
2
Simmer
Place lentils in a saucepan with 1 cup water; bring to a boil over high heat, reduce to low, cover, and simmer 35–40 minutes until fully soft.
3
Simmer
Melt butter over medium heat, add cumin seeds and cook 30 seconds until fragrant, then add finely chopped onion and cook 4–5 minutes until softened and golden.
4
Simmer
Stir in ginger-garlic paste and cook 1 minute until pale, then add finely chopped tomato, turmeric, chili powder and salt; simmer 6–8 minutes until tomato breaks down into paste.
5
Simmer
Stir tomato-onion masala and garam masala into lentils; simmer over low heat 8–10 minutes, stirring occasionally, until stew-like consistency forms.
6
Finish
Remove from heat and stir in whisked yogurt one spoonful at a time to prevent splitting.
7
Plate
Ladle stew into a bowl alongside cooked rice and scatter chopped cilantro over the top.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 2/3 cup200g dried whole black urad lentils, soaked
- 2 tbsp28g butter
- 11 small onion
- 11 medium tomato
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp cumin seeds
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp chili-powder
- 1 tsp1 tsp garam masala
- 4 tbsp60g low-fat plain yogurt
- 2 cup480ml water, plus more for soaking and simmering
- 1 cup180g basmati-rice-cooked, to serve
- 2 tbsp8g cilantro
