Heart-Healthy Rice with Dal
Warm your heart and nourish your body with this delicious, heart-healthy rice with dal recipe. This wholesome dish combines fiber-rich brown rice and yellow split peas (moong dal) for a protein-packed, nutrient-dense base, complemented by vibrant spices like turmeric, cumin, and ginger. Sautéed onions, garlic, and tomatoes bring a savory depth, while fresh spinach adds a burst of greens for extra nutrition. A splash of lemon juice brightens the flavor, and a sprinkle of cilantro ties it all together. Ready in just 45 minutes, this quick yet satisfying recipe is perfect for meal prep or an easy weeknight dinner. Ideal for those seeking healthy vegetarian options, this flavorful one-pot meal is sure to be a family favorite!
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Recipe Information
Ingredients
- 1 cup brown rice
- 0.5 cup yellow split peas (moong dal)
- 3 cups water
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 2 minced garlic cloves
- 1 teaspoon, grated ginger
- 0.5 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 large, chopped tomato
- 2 cups, chopped spinach
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons, chopped cilantro
- 1 tablespoon lemon juice
Instructions
Rinse the brown rice and split peas under cold water until the water runs clear. Set aside.
In a medium-sized pot, bring 3 cups of water to a boil. Add brown rice and split peas, reduce heat to low, cover, and simmer for about 25 minutes or until both are tender and water is absorbed.
Meanwhile, heat the olive oil in a large skillet over medium heat.
Add the cumin seeds and sauté for 1 minute until fragrant.
Add the chopped onion, garlic, and ginger. Cook while stirring frequently for about 3-4 minutes until the onion becomes translucent.
Mix in the turmeric powder, cooking for another 1 minute.
Add the chopped tomato and cook until it softens, about 3 minutes.
Stir in the chopped spinach, cooking for 2-3 minutes until wilted.
Once the rice and split peas are cooked, fluff them with a fork and add them to the skillet with vegetables.
Season with salt and black pepper, pouring in the lemon juice and mixing well to combine all ingredients.
Garnish with chopped cilantro and serve warm as a wholesome, heart-healthy meal.
Nutrition Facts
Calories |
880 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.8 g | 24% | |
| Saturated Fat | 3.1 g | 16% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3036 mg | 132% | |
| Total Carbohydrate | 148.3 g | 54% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 32.5 g | ||
| Protein | 36.5 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 259 mg | 20% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 2350 mg | 50% | |
*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.
