Heart-Healthy Dal Chawal
Elevate your traditional comfort food with our 'Heart-Healthy Dal Chawal,' a nutritious twist on the classic Indian dish. This wholesome recipe pairs nutty, fiber-rich brown rice with creamy red lentils simmered in fragrant spices like cumin, turmeric, and coriander for a delightfully aromatic experience. A splash of lemon juice and fresh cilantro brighten the flavor, while spinach adds a boost of vitamins and minerals, making it perfect for those seeking a nutrient-packed meal. Made with olive oil and minimal salt, this dish prioritizes heart health without sacrificing taste. Ready in under an hour, it’s a savory, satisfying meal ideal for busy weeknights or a warming, guilt-free dinner. Keywords: heart-healthy recipe, dal chawal, brown rice, red lentils, nutritious Indian meal, vegetarian dinner.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Red lentils (Masoor Dal)
- 5 cups Water
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 2 cloves Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 1 medium Tomato, chopped
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 cups Spinach, fresh or frozen
- 1 tablespoon Lemon juice
- 0.25 cup Cilantro, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear. Add the rice and 2 cups of water to a pot, bring to a boil, then reduce the heat to low. Cover and simmer for about 30-35 minutes or until the rice is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
While the rice is cooking, rinse the red lentils under cold water until the water runs clear. In a separate pot, bring 3 cups of water to boil and add the lentils. Reduce heat to medium-low and let them simmer for about 15-20 minutes, skimming off any foam that forms on the surface. Cook until the lentils are soft and mushy.
In a large pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add the chopped onion to the pan and sauté until it turns golden brown, about 5 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until aromatic.
Add the chopped tomato, turmeric powder, and coriander powder to the pan. Cook for about 3 minutes until the tomatoes soften.
Add the cooked lentils to the pan along with spinach. Stir well to combine. If using fresh spinach, cook until wilted, about 3 minutes.
Season with salt and black pepper. Let the dal simmer for another 5 minutes to allow the flavors to meld.
Remove from heat and stir in the lemon juice.
Serve the dal hot over brown rice, garnished with chopped cilantro.
Nutrition Facts
Calories |
765 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.9 g | 26% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2680 mg | 117% | |
| Total Carbohydrate | 121.8 g | 44% | |
| Dietary Fiber | 33.1 g | 118% | |
| Total Sugars | 14.6 g | ||
| Protein | 36.9 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 547 mg | 42% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 3227 mg | 69% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
