Heart-Healthy Dal Rice
Elevate your mealtime with Heart-Healthy Dal Rice, a wholesome fusion of nutrition and flavor that's perfect for busy weeknights. Loaded with fiber-rich brown rice and protein-packed split mung dal, this recipe is as nourishing as it is comforting. Aromatic spices like cumin, turmeric, and mustard seeds infuse every bite, while a medley of fresh vegetables—spinach, tomato, onion, and garlic—adds vibrant color and taste. Simple to prepare in under an hour, this dish is finished with a zesty drizzle of lemon juice and a sprinkle of fresh cilantro, making it a refreshing treat for the senses. Ideal for vegetarians and anyone seeking a nutrient-dense, heart-friendly meal, this dal rice is your go-to recipe for clean eating and feel-good flavors.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Split mung dal (yellow lentils)
- 3 cups Water
- 1 medium, finely chopped Onion
- 2 finely minced Garlic cloves
- 1 inch, grated Ginger
- 1 large, chopped Tomato
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 1 cup, chopped Spinach leaves
- 1 tablespoon Olive oil
- 1 teaspoon Salt
- 0.25 cup, chopped Cilantro
- 1 tablespoon Lemon juice
- 0.25 teaspoon Black pepper
Instructions
Rinse the brown rice and split mung dal separately under cold water until the water runs clear. Set them aside.
In a medium pot, bring 3 cups of water to a boil. Add the rinsed brown rice, cover, and lower the heat to simmer for 30 minutes or until the rice is tender.
Meanwhile, heat the olive oil in a large pan over medium heat. Add the cumin seeds and mustard seeds, allowing them to crackle for about 30 seconds.
Add the chopped onion to the pan and sauté until it turns translucent, about 3-4 minutes.
Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Add the chopped tomato, turmeric powder, and cook until the tomato softens, about 5 minutes.
Stir in the rinsed mung dal to the tomato-onion mixture. Add 2 cups of water and bring it to a boil.
Lower the heat, cover, and let it simmer for 10-15 minutes or until the dal is cooked and soft.
Add the chopped spinach to the dal, stirring until wilted. Season with salt and black pepper. Let it simmer for another 2 minutes.
Once both the rice and dal are cooked, combine them gently in a serving dish.
Garnish the dal rice with fresh cilantro and drizzle with lemon juice before serving.
Nutrition Facts
Calories |
889 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4185 mg | 182% | |
| Total Carbohydrate | 146.3 g | 53% | |
| Dietary Fiber | 25.9 g | 92% | |
| Total Sugars | 30.4 g | ||
| Protein | 36.5 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 328 mg | 25% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 2266 mg | 48% | |
*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.
