High Protein Dal Chawal
Elevate your traditional comfort food with this High Protein Dal Chawal, a modern twist on a beloved classic. Packed with the wholesome goodness of red lentils, quinoa, and brown rice, this recipe is a nutritional powerhouse perfect for health-conscious eaters. Sautéed with aromatic spices, garlic, and ginger, and infused with the vibrant flavors of tomatoes and spinach, this dish is as delicious as it is nourishing. It's an easy one-pot recipe that’s rich in plant-based protein, making it ideal for vegetarians and anyone seeking a hearty, balanced meal. Top it off with a squeeze of fresh lemon juice and a sprinkle of cilantro for a zesty finish. Serve this protein-packed dal over fluffy brown rice for a comforting, satisfying meal the whole family will love.
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Recipe Information
Ingredients
- 1 cup Red lentils (masoor dal)
- 0.5 cup Quinoa
- 1 cup Brown rice
- 4.5 cups Water
- 2 tablespoons Olive oil
- 1 large Onion, finely chopped
- 3 Garlic cloves, minced
- 1 tablespoon Ginger, grated
- 1 large Tomato, chopped
- 2 cups Spinach, chopped
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Red chili powder
- 1.5 teaspoons Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh cilantro, chopped
- 0.5 Lemon, juiced
Instructions
Rinse the red lentils, quinoa, and brown rice in cold water until the water runs clear. This helps remove excess starch.
In a medium pot, bring 3 cups of water to a boil. Add the brown rice, cover, and simmer for 30-35 minutes or until the rice is cooked and fluffy. Set aside.
While the rice is cooking, in another pot, bring 1.5 cups of water to a boil. Add the red lentils and quinoa. Reduce the heat and let it simmer for 15-20 minutes, until both are cooked and tender. Stir occasionally to prevent sticking.
Meanwhile, heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Add minced garlic and grated ginger to the pan and sauté for another 2 minutes until fragrant.
Stir in the chopped tomato, turmeric powder, cumin powder, coriander powder, and red chili powder. Cook for 3-4 minutes until the tomatoes soften and the spices release their aroma.
Add the cooked lentils and quinoa to the pan and mix well with the onion and tomato mixture.
Stir in the chopped spinach, salt, and black pepper. Cook for an additional 3-4 minutes until the spinach is wilted and everything is well combined. Adjust seasoning as per taste.
To serve, place a generous portion of cooked brown rice on each plate, and top with the high-protein dal mixture.
Garnish with chopped fresh cilantro and a drizzle of lemon juice before serving.
Nutrition Facts
Calories |
1172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.4 g | 51% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4314 mg | 188% | |
| Total Carbohydrate | 169.4 g | 62% | |
| Dietary Fiber | 31.3 g | 112% | |
| Total Sugars | 17.6 g | ||
| Protein | 45.0 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 397 mg | 31% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 2534 mg | 54% | |
*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.
