Ingredients & Ayurvedic Properties
| Ingredient | Weight | Ayurvedic Profile |
|---|---|---|
 Black gram, whole and soaked overnight | 230 g | Sweet · Heating |
 Kidney beans, soaked overnight and drained | 70 g | Sweet, Astringent · Cooling |
 Tomatoes, pureed smooth | 280 g | Sour, Sweet · Heating |
 Heavy cream, for finishing | 65 g | Sweet · Cooling |
 Ghee, for the pot | 22 g | Sweet · Cooling |
 Fresh ginger, finely grated | 9 g | Pungent · Heating |
 Cumin seeds, whole | 4 g | Pungent, Bitter · Heating |
 Rock salt, finely ground | 4 g | Salty · Cooling |
| Water, freshly boiled | 1250 g | Whole culinary ingredient |
Step-by-Step Preparation
- Measure 1250 ml (about 5 1/4 cups) water for Punjabi Urad Rajma Makhani; bring it to a full boil, then keep it covered and hot for the additions below.
- Cover the black gram and kidney beans with at least three times their combined volume of cool water and soak for 8–12 hours; drain for 2 minutes before the first heated step.
- Cook the soaked black gram and kidney beans until the skins split and the liquid turns naturally creamy. Use a pressure cooker at steady pressure for 25–30 minutes, or keep a covered pot at a gentle simmer for 60–75 minutes, until one bean mashes completely between two fingers.
- Warm cumin and grated ginger in ghee, reduce the tomato puree until its raw scent disappears. Give the spices about 30 seconds before adding the larger pieces, then continue over moderate heat for 3–4 minutes, moving the pan often, until the raw aroma is gone.
- Stir it into the beans. Keep the pan over medium-low heat for 1–2 minutes after the final addition, folding from the bottom so the main pieces remain intact.
- Simmer the dal slowly while crushing some grains. Maintain gentle medium heat for 17–19 minutes, stirring every 3 minutes, until the pulses crush easily against the side of the pot.
- Take it off direct heat before swirling in the cream and salt. Leave the pan off the flame for 3 minutes, then taste and correct the final balance before serving at the stated temperature.
- Rest Punjabi Urad Rajma Makhani for 5 minutes covered off the burner; stir once gently, check the final consistency, and serve warm without prolonged holding.
Dosha Modifications & Seasonal Guidance
Vaidya Culinary Note (original lacto-vegetarian recipe developed for the R3 regional and practical cooking collection)
Long cooking gives this modern restaurant-style dal its characteristic richness Vata: serve it warm and add a little ghee if the meal feels dry. Pitta: keep the sharp spices modest and favor coriander or fennel. Kapha: choose a very small bowl and omit the cream. Compliant variant: omit both cream and tomato, enrich the black gram with a little ghee, and brighten it with coriander.
USDA Nutrition Facts for Punjabi Urad Rajma Makhani
| Nutrient | Per 100g | Per Serving (1 serving (483g)) |
|---|---|---|
| Energy (Calories) | 72 kcal | 349 kcal |
| Protein | 3.5 g | 17.1 g |
| Total Carbohydrates | 8.6 g | 41.8 g |
| Dietary Fiber | 2.6 g | 12.7 g |
| Total Sugars | 0.5 g | 2.4 g |
| Total Fat | 2.9 g | 13.8 g |
| Calcium | 24.9 mg | 120.3 mg |
| Iron | 1.18 mg | 5.70 mg |
| Magnesium | 36.7 mg | 177.3 mg |
| Phosphorus | 56.5 mg | 273.0 mg |
| Potassium | 174 mg | 840 mg |
| Sodium | 97 mg | 469 mg |
| Zinc | 0.48 mg | 2.34 mg |
| Copper | 0.14 mg | 0.69 mg |
| Manganese | 0.21 mg | 1.00 mg |
| Selenium | 1.1 µg | 5.5 µg |
| Vitamin C | 2.1 mg | 10.1 mg |
| Vitamin A (RAE) | 26.9 µg | 130.0 µg |
| Vitamin E | 0.21 mg | 1.04 mg |
| Vitamin K | 1.9 µg | 9.1 µg |
| Thiamin (Vitamin B1) | 0.05 mg | 0.22 mg |
| Riboflavin (Vitamin B2) | 0.04 mg | 0.20 mg |
| Niacin (Vitamin B3) | 0.29 mg | 1.41 mg |
| Vitamin B6 | 0.05 mg | 0.25 mg |
| Folate (DFE) | 32.2 µg | 155.8 µg |
| Choline | 3.0 mg | 14.5 mg |
