Heart-Healthy Spinach Dhal Rice
Elevate your weeknight meals with this nourishing and flavorful Heart-Healthy Spinach Dhal Rice! Packed with wholesome ingredients like brown rice, protein-rich red lentils, and vibrant fresh spinach, this recipe is a delightful fusion of taste and nutrition. Infused with aromatic spices such as turmeric, cumin, and coriander, and enhanced by the warming notes of garlic and ginger, every bite is a celebration of simple yet bold flavors. Perfectly balanced with a touch of lemon juice and optional cilantro garnish, this one-pot dish is not just easy to make but also ideal for anyone seeking a heart-healthy, plant-based meal. Ready in under 45 minutes, this comforting, spice-forward recipe serves as a hearty lunch or dinner option that’s great for meal prepping and pairs beautifully with a refreshing salad or yogurt-based side.
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Split red lentils (masoor dal)
- 4 cups Fresh spinach
- 4 cups Water
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 2 cloves Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 1 tablespoon Olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Cilantro, chopped (optional)
- 1 tablespoon Lemon juice
Instructions
Rinse the brown rice and red lentils thoroughly under running water until the water runs clear. Set aside.
In a large pot, heat the olive oil over medium heat. Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.
Add the turmeric, ground cumin, and ground coriander to the pot, stirring well to bloom the spices for 30 seconds.
Stir in the rinsed brown rice and red lentils, coating them with the spice mixture.
Pour in the water, then add the salt and black pepper. Stir well and bring the mixture to a boil.
Reduce the heat to low, cover the pot with a lid, and simmer for 20 minutes, stirring occasionally to prevent sticking.
Add the fresh spinach to the pot and gently stir it into the rice and lentil mixture. Cover again and cook for another 10-15 minutes, or until the rice and lentils are fully cooked and tender.
Turn off the heat and squeeze the lemon juice over the dish. Stir well to incorporate.
Garnish with chopped cilantro if desired and serve warm.
Nutrition Facts
Calories |
762 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.5 g | 22% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1321 mg | 57% | |
| Total Carbohydrate | 119.1 g | 43% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 3.3 g | ||
| Protein | 34.9 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 281 mg | 22% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 886 mg | 19% | |
*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.
