Are you looking for a delicious and healthy meal? Look no further than 1/2 cup (125 g) of Dal Bukhara - Black Gram Lentils Curry, which contains only 150 calories. This flavorful curry is a staple in North Indian cuisine and is a favorite of many.

Dal Bukhara is made with black gram lentils, which are rich in protein, fiber, and essential nutrients like iron, potassium, and magnesium. This dish is also low in fat and cholesterol, making it a healthy choice for any meal.

In this article, we'll explore the ingredients, nutritional value, health benefits, and how to make Dal Bukhara at home. We'll also provide tips on storing and reheating this dish and share some delicious recipes that pair well with Dal Bukhara. Let's get started!

What is Dal Bukhara - Black Gram Lentils Curry?

Dal Bukhara is a popular North Indian dish that is made with whole black gram lentils, tomato puree, butter, cream, and a blend of spices. It is slow-cooked for hours over a low flame, which gives it a rich and creamy texture. This dish originated in the Punjab region of India and is now commonly found in many Indian restaurants around the world. It is often served with naan bread or rice and is a great vegetarian option for anyone looking to add more plant-based protein to their diet.

What are the ingredients in Dal Bukhara?

The main ingredients in Dal Bukhara are whole black gram lentils, tomato puree, butter, cream, and a blend of spices including cumin, coriander, turmeric, and garam masala. Some recipes may also include garlic, ginger, onions, or chili peppers for added flavor. To make this dish, you'll need to soak the black gram lentils overnight and then cook them with water, salt, and some of the spices until they are tender. You'll then combine the cooked lentils with the tomato puree and remaining spices and let the curry simmer for several hours until it thickens and develops a rich flavor. Finally, you'll stir in some butter and cream to give the curry a silky smooth finish.

How many calories does 1/2 cup of Dal Bukhara contain?

One half cup (or 125 grams) of Dal Bukhara contains approximately 150 calories. This serving size also provides 9 grams of protein, 5 grams of fiber, and 18 grams of carbohydrates, along with essential nutrients like iron, potassium, and magnesium. These nutritional values may vary slightly depending on the recipe and preparation method used. If you're tracking your calorie intake or following a specific diet, it's always a good idea to check the nutrition information for the specific dish you're planning to eat.

What is the nutritional value of Dal Bukhara?

Dal Bukhara is a nutritious and well-balanced meal option. One serving of this dish can provide a substantial amount of protein, fiber, and carbohydrates, along with important vitamins and minerals. For example, one half cup (or 125 grams) of Dal Bukhara can provide around 9 grams of protein, 5 grams of fiber, and essential nutrients like iron, potassium, and magnesium. Additionally, the dish is low in fat and cholesterol, making it a healthy choice for anyone looking to control their weight or cholesterol levels. However, the exact nutritional content of the dish may vary depending on the recipe and ingredients used, so it's always a good idea to check the nutrition information before consuming any new food.

What are the health benefits of Dal Bukhara?

There are many potential health benefits associated with eating Dal Bukhara. Some of the main benefits include: 1. High protein content: The black gram lentils used in Dal Bukhara are a great source of plant-based protein, which is essential for building and repairing tissues in the body. 2. Low in fat and cholesterol: Unlike some other Indian dishes that are high in fat and calories, Dal Bukhara is relatively low in fat and cholesterol, making it a healthy choice for anyone looking to control their weight or cholesterol levels.

How to make Dal Bukhara at home?

Making Dal Bukhara at home is easy and requires only a few simple ingredients. Here's how to do it: 1. Soak one cup of whole black gram lentils in water overnight. 2. Drain the water and add the lentils to a pot with fresh water and some salt. Cook until the lentils are tender, then drain and set aside.

What dishes can be served with Dal Bukhara?

Dal Bukhara is a versatile dish that can be served with a variety of sides and accompaniments. Some popular options include: 1. Naan bread or other breads like roti or chapati, which can be used to scoop up the curry. 2. Rice, either plain or flavored with spices like cumin, cardamom, or saffron.

Tips for storing and reheating Dal Bukhara

Dal Bukhara can be stored in the refrigerator for up to three days or in the freezer for up to three months. When reheating, it's best to do so slowly over a low flame, stirring frequently to prevent the lentils from sticking to the bottom of the pot. If the curry has thickened too much upon reheating, you can add a splash of water or cream to loosen it up.

How to choose the best quality black gram lentils?

When purchasing black gram lentils for Dal Bukhara, look for whole and unpolished lentils that are free from debris or stones. Check the expiry date on the package and ensure that the lentils are not too old or stale. You can also soak the lentils overnight to check their quality. Good quality lentils will absorb water and expand, while lentils that are too old or stale will remain hard and indigestible.

Are there any potential risks or side effects of consuming Dal Bukhara?

Overall, Dal Bukhara is a healthy and nutritious meal option for most people. However, it's important to be aware of any potential risks or side effects. For example, some people may experience bloating, gas, or indigestion after consuming lentils. This may be due to the high fiber content of the lentils, which can be difficult for some people to digest. Additionally, if you have a food allergy or intolerance to any of the ingredients used in Dal Bukhara, it's best to avoid this dish or seek out alternative recipes that meet your dietary needs.