Dal Makhani Meal Prep Bowl

The slow-cooked whole urad and rajma dal simmered with a smoky butter-tomato base — made in a large batch so the flavours deepen over four days. At 18g protein and 50g carbs per serving at 380 calories, it's a classic calorie-surplus lunch that fuels muscle growth alongside rice or naan.

Ingredients

• 1 cup whole urad dal, soaked overnight
• 1/4 cup rajma (kidney beans), soaked overnight
• 2 tbsp butter
• 1 large onion, finely chopped
• 2 tomatoes, pureed
• 1 tbsp ginger-garlic paste
• 1/2 cup low-fat cream
• 1 tsp garam masala
• 1 tsp red chili powder
• Salt to taste

Instructions

1. Pressure cook soaked dals with salt and water until very soft (6-7 whistles).
2. In a heavy pan, melt butter; add onion and cook until deep golden.
3. Add ginger-garlic paste and cook 2 minutes, then add tomato puree.
4. Cook masala until oil separates; add chili powder and garam masala.
5. Add cooked dal and simmer on low heat 20 minutes, stirring occasionally.
6. Swirl in cream, adjust salt, and serve over brown rice.