Heart-Healthy Dhal Rice
Wholesome, flavorful, and packed with nutrients, this ***Heart-Healthy Dhal Rice*** recipe is the perfect balance of comforting and nutritious. Made with fiber-rich brown rice and protein-packed red lentils, this dish is infused with aromatic spices like turmeric, cumin, and coriander, which not only elevate its flavor but also bring natural anti-inflammatory benefits. A finishing touch of fresh spinach, zesty lemon juice, and a sprinkle of vibrant cilantro makes every bite as refreshing as it is satisfying. Ready in under an hour, this easy-to-make, one-pot meal is ideal for those seeking a quick, plant-based option that’s both delicious and heart-friendly. Great for weeknight dinners or meal prep, this recipe is your go-to for healthy eating without compromising on taste!
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Recipe Information
Ingredients
- 1 cup brown rice
- 1 cup red lentils (masoor dal)
- 4 cups water
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic cloves, minced
- 1 teaspoon fresh ginger, minced
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon salt
- 2 cups baby spinach
- 1 tablespoon fresh lemon juice
- 0.25 cup cilantro leaves, chopped
Instructions
Rinse the brown rice under cold water until the water runs clear. Combine the rice and 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes or until tender.
While the rice is cooking, rinse the red lentils thoroughly and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and ginger to the skillet and cook for an additional 2 minutes until fragrant.
Stir in the turmeric powder, ground cumin, and ground coriander, cooking for 1 minute to toast the spices.
Add the rinsed lentils and 2 cups of water to the skillet with the spices. Bring the mixture to a boil, then reduce heat and simmer for about 20 minutes, stirring occasionally, until the lentils are soft and starting to break down.
Add salt and baby spinach to the simmering lentils, stirring until the spinach wilts and mixes well with the dhal.
Once the rice is cooked, fluff it with a fork and serve a portion onto each plate.
Squeeze fresh lemon juice over the dhal, stir, and adjust seasoning if necessary.
Spoon the lentil mixture over the brown rice. Garnish with chopped cilantro leaves.
Serve warm and enjoy this heart-healthy meal that’s packed with flavor and essential nutrients.
Nutrition Facts
Calories |
815 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.3 g | 41% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1293 mg | 56% | |
| Total Carbohydrate | 108.8 g | 40% | |
| Dietary Fiber | 26.4 g | 94% | |
| Total Sugars | 10.3 g | ||
| Protein | 28.6 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 296 mg | 23% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 1270 mg | 27% | |
*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.
