Urad Beans (Dal Makhni)

Black lentils are glistening bead-like beauties known as the caviar of all legumes (beluga lentils). They are full of anthocyanin an antioxidant found in blue and purple foods. Creamy and buttery Dal makhani is made for special occasions only (birthday feasts, festivals) since its cooking time takes too long;(pressure cooking reduces it ). In this dal preparation whole black lentils are cooked in a pressure cooker first, and then simmered on low heat with butter and cream, which gives it a unique flavor. It can also be cooked in a slow cooker for 4 hours simmering on low heat. The main flavors of this dal come from using fresh onion, ginger, garlic, tomato puree or paste and liberal amounts of butter and ghee. The smoky flavor is created by placing a burning coal piece in a bowl on a colander above the dal container and keeping covered with a lid for 2-5 min. Dal Makhni is very popular in Delhi and Punjab; best served with garlic naan or cumin (jeera) rice .

History: Black urad lentils originated in India. Scientific name Vigna Mungo. Its other names are Black Gram, Urad Bean, Minapa Pappu, and Black Matpe beans. They are one of the most nutritious and highly prized pulses of India and Pakistan.

Nutrition Facts Urad lentils 100g raw % DV

Health Benefits of Urad Beans

• Boosts energy with high iron content which increases the total energy by stimulating red blood cells to carry more oxygen to all body organs.
• Good for skin and hair: ground urad dal helps get rid of marks and spots, tans, and sunburns on the skin and reduce acne.
• Helps manage diabetes: the fiber in it helps regulate the amounts of nutrients absorbed by the digestive tract slowly thus preventing any sugar spikes.
• Improves Bone health with minerals like calcium, iron, magnesium, phosphorous & potassium which play an important role in improving bone mineral density.
• Improves Digestion: black beans being rich in soluble fiber dissolve cholesterol from food and expel before absorption; insoluble fiber bulks up stool and stimulates peristaltic motion; good liver stimulant, effective in healing hemorrhoids.
• Protects heart with high fiber content, potassium & magnesium. potassium is known to improve blood circulation and prevent any damage to arterial walls.
• Reduces pain and inflammation: minerals help in boosting metabolism. a paste of urad dal can be applied to aching muscles and joints for relief.
• Strengthens our nervous system and help the brain function healthier.

Spice Power

• red chili powder: Anti-inflammatory agent: helps with osteoarthritis by decreasing swelling of sore joints and increasing blood flow.
• garam masala: contains all six tastes for a perfectly balanced dish. It can alleviate pain, improve digestion, boost immunity, help with weight loss & lower blood sugar levels.
• ginger paste soothes an upset stomach – may relieve nausea and vomiting after surgery or chemotherapy and during pregnancy. It also reduces inflammation in rheumatoid & osteoarthritis with its anti-inflammatory properties.
• garlic paste: the active compounds in garlic can help reduce blood pressure. it also helps improve cholesterol levels which may lower the risk of heart disease.
• tomato paste: Lycopene in tomato has the ability to block UV rays to improve skin health. It can fight wrinkles and skin damage. In a study 5 tbsp. tomato paste and 2 tsp. Olive oil was given to one group and only olive oil to a second group for 3 months. The first group which consumed both showed improvement in blocking UV rays.

Method to make Urad Beans Dal Makhani

• Soaking Wash and rinse whole black lentils and kidney beans in a large bowl. Soak in 3 cups water overnight.
• Pressure Cooking (30min.) Drain water from lentils & beans in a colander; Transfer to a pressure cooker add 4 cups water + 1 tsp salt. Pressure cook on medium–high for 5 min.; lower the heat and cook extra10 min.
• InstaPot: If using Insta pot pressure cook for 30 min. with natural pressure release. When the pressure is released naturally (after 10 min.) open the lid and mash lentils with a potato masher. Place on low heat to simmer. (10 mins).
• To make the masala ( while the lentils are cooking) Peel and mince onion in a food processor. Heat 2 tbsp. butter and ghee in a frying pan until butter melts.
• Add onions and sauté until golden brown; add ginger and garlic paste;sauté until the onions make a khuch–khuch noise. (3 min)
• Add tomato puree + paste; cook until puree mixes with masala and oil separate. (2 min) Add onions to the simmering dal.
• Add garam masala, red chili powder & salt. Stir well to combine spices together. Add ½ cup water, stir and set heat to low.
• Allow dal to simmer on low heat (30 min.) Stir intermittently to prevent dal from sticking to the bottom.
• Continue to add extra water ½ cup at a time. (needs 1 ½ cups water)
• Simmer for the dal to turn creamy. (10 min.)
• Garnish with 1 tbsp. Butter and cream.
• Urad dal is ready to be served.
• To add Smoky flavor (Dhungar method) – optional:
• Place a steel bowl on top of a colander. Place hot charcoal in the bowl. Pour 1 tbsp. melted ghee on the hot charcoal. You will see fumes rising up. Close the pan with a lid to allow the smoky flavor to spread. (2 min) Remove the lid and the bowl from the top and cast away the charcoal. The longer the lid is kept closed the smokier the dal will get. (not more than 5 min.)

Serve Dal Makhani with Garlic naan or Cumin (jeera) rice or Quinoa

TIPS

_{Urad dal can be cooked in the slow cooker with 4 cups of water for 4-5 hrs
Add sauteed onions and spices and cook for extra 30 minutes
Smoky flavor; Use charcoal used for grilling}