Dal Makhani
Slow-simmered black urad dal and kidney beans in a spiced tomato base, made creamy with coconut milk instead of cream, and finished with a sizzling tardka poured over the top.
★ Great for meal prep — make a batch and freeze in serving-size packs.
Why it works
Anti-inflammatory
Turmeric and the warm-spice tardka bring gentle anti-inflammatory support for achy joints.
turmericSteady blood sugar
Black urad dal and kidney beans are high in plant protein and fiber.
urad dal · kidney beansRich without cream
Coconut milk swaps in for cream — creamy without dairy's saturated fat.
coconut milk01 Soak & simmer the lentils
Soak & simmer the lentils
- 1 cup + ¼ cupblack urad dal + kidney beansplant protein + fiber
- Soak the lentils and beans overnight.
- Simmer until very soft, 45–60 min.
02 Spiced tomato base
Spiced tomato base
- 1 cuptomato purée
- 2 Tbspginger-garlic pasteblend equal parts, or jarred
- ½ tsp + to tasteturmeric + cumin, garam masala, chili
- ½ cuplight coconut milk
- Bloom the spices in a little oil with the ginger-garlic paste.
- Add the tomato purée and cook down, then fold into the lentils.
- Finish with the coconut milk and simmer until creamy. Set aside some whole lentils, then hand-blend the rest for body.
03 Tardka
Tardka
- toasted in oilcoriander, cumin, cloves + a few peppercorns
- Toast the whole spices in a little oil until fragrant, then pour over the dal just before serving.
Make it work harder (optional)
Finish with a drizzle of extra-virgin olive oil (polyphenols) and stir in dark greens — or serve alongside an omega-3 fish — to boost the anti-inflammatory power.
What's in it & what it does
Urad dal & kidney beans
Plant protein and fiber for steady blood sugar and lasting energy.
Ginger-garlic & turmeric
The anti-inflammatory aromatic base for achy joints.
Light coconut milk
Creamy body without dairy's saturated fat.
Tardka
Toasted whole spices poured over for a fragrant, oil-light finish.