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A classic Maharashtrian lentil curry with a perfect balance of sweet, sour, and spicy flavors. This comforting dal gets its unique aroma from the special goda masala and is a staple in Marathi homes.
For 4 servings
Pressure Cook the Dal
Prepare the Tempering (Tadka)
Combine and Simmer
A classic Maharashtrian lentil curry with a perfect balance of sweet, sour, and spicy flavors. This comforting dal gets its unique aroma from the special goda masala and is a staple in Marathi homes.
This maharashtrian recipe takes 40 minutes to prepare and yields 4 servings. At 304.62 calories per serving with 12.71g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Garnish and Serve
Add 1-2 tablespoons of grated dry coconut (khopra) along with the goda masala for a richer, nuttier flavor and slightly thicker consistency.
Incorporate vegetables like drumsticks (moringa) or small pieces of pumpkin. Add them to the dal while it simmers and cook until they are tender.
For a sattvic or Jain version, you can skip the onion and ginger-garlic paste. The dal will still be delicious due to the unique flavor of goda masala.
Toor dal is an excellent source of protein, which is essential for muscle repair, building tissues, and overall body function, making it a great choice for vegetarians and vegans.
The lentils provide a significant amount of dietary fiber, which aids digestion, prevents constipation, promotes gut health, and helps in maintaining stable blood sugar levels.
Amti dal is a good source of minerals like iron, which is vital for preventing anemia, and magnesium, which supports bone health, muscle function, and nerve transmission.
The inclusion of spices like turmeric (containing curcumin) and ginger provides natural anti-inflammatory benefits, which can help reduce inflammation in the body.
Goda Masala is a unique Maharashtrian spice blend with a sweet and pungent aroma, containing ingredients like coconut, sesame seeds, and stone flower (dagad phool). While you can substitute it with garam masala in a pinch, it will significantly alter the taste and you won't get the authentic Amti flavor.
Yes, Amti Dal is very healthy. It is rich in plant-based protein and dietary fiber from the lentils. The use of various spices like turmeric and ginger also adds anti-inflammatory benefits. It is a wholesome and nutritious dish.
One serving of Amti Dal (approximately 1 cup or 295g) contains around 250-300 calories. The exact count can vary based on the amount of ghee and jaggery used.
Leftover Amti Dal can be stored in an airtight container in the refrigerator for up to 2-3 days. It tends to thicken upon cooling, so you may need to add a little hot water while reheating.
If your dal isn't smooth, it might be undercooked. Ensure you cook it until it's completely soft. After cooking, use a wire whisk or an immersion blender to mash it thoroughly for a creamy consistency.
Absolutely. Use the 'Sauté' mode for the tempering, then add the soaked dal, water, and turmeric. Pressure cook on 'High' for 8-9 minutes. After a natural pressure release, whisk the dal, add the remaining ingredients, and simmer for a few minutes on 'Sauté' mode.
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