Indian · Dinner
Black Lentil Butter Stew (Low-Calorie)
Whole black urad lentils simmered until creamy, finished with a small measure of butter and yogurt instead of cream, and lightly spiced with cumin, ginger, garlic and garam masala. Smoky, earthy and mildly tangy, served with steamed rice, this version keeps richness low while preserving the dish's slow-cooked depth.
$2
10 minsPrep
50 minsCook
60 minsTotal
EasyLevel
Nutrition per serving
391Calories
19.2gProtein
11.4gFat
58.1gCarbs
6.8gSugar
12.3gFiber
821mgSodium
33mgChol
6.1gSat Fat
812mgPotassium
136mgCalcium
5.8mgIron
0.1mcgVitamin B12
8mgVitamin C
vegetarian
low-calorie
low-cholesterol
high-fiber
low-calorie
Instructions
1
Prep
Rinse soaked black lentils in a colander, drain well, and set aside.
2
Simmer
Place drained lentils and vegetable stock in a pot, bring to a boil, then reduce to low heat and simmer uncovered for 35 minutes until tender.
3
Sauté
Warm butter over medium heat in a separate pan, add onion, and cook 4 minutes until softened and lightly golden at the edges.
4
Bloom
Stir ginger-garlic paste, cumin, garam masala, turmeric, and chili powder into the pan; cook over medium heat 1 minute until fragrant.
5
Braise
Add crushed tomato and cook 5 minutes over medium-low heat until thickened, then scrape mixture into the lentil pot with salt and simmer 10 minutes over low heat until creamy.
6
Finish
Remove from heat, stir in yogurt until glossy.
7
Plate
Spoon stew into a bowl, garnish with cilantro, and serve alongside steamed basmati rice.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 420g420g dried whole black urad lentils (soaked and cooked to about 700g)
- 90g90g onion
- 2 tbsp2 tbsp ginger-garlic paste
- 120g120g canned crushed tomato
- 1 tsp1 tsp ground cumin
- 1 tsp1 tsp garam masala
- 1/2 tsp1/2 tsp ground turmeric
- 1/2 tsp1/2 tsp chili powder
- 2 tbsp2 tbsp butter
- 4 tbsp4 tbsp plain yogurt
- 480ml480ml low-sodium vegetable stock
- 1 tsp1 tsp salt
- cilantro, for garnish
- 280g280g steamed basmati rice, to serve
