High Protein Dal Rice
Elevate your everyday comfort food with this High Protein Dal Rice recipe, a nutritious twist on the classic Indian staple. Featuring a hearty blend of brown rice, quinoa, and protein-rich yellow moong dal, this wholesome dish is packed with plant-based goodness. Aromatic spices like cumin, turmeric, and black pepper marry beautifully with sautéed onions, tomatoes, and ginger-garlic paste, creating a flavorful base. Cooked in ghee or mustard oil for a touch of richness, this one-pot meal is quick to prepare and perfect for busy days. Serve it hot with a dollop of creamy yogurt or a side of crunchy green salad for a satisfying, protein-packed meal ideal for fitness enthusiasts or anyone seeking a balanced diet. With its high nutritional value and comforting flavors, this recipe is a go-to for healthy eating without compromise!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 0.5 cup Yellow moong dal (split yellow lentils)
- 0.5 cup Quinoa
- 1 medium Onion
- 1 medium Tomato
- 1 tablespoon Ginger-garlic paste
- 1 Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Black pepper
- 1 teaspoon Salt
- 4 cups Water
- 2 tablespoons Cilantro
- 2 tablespoons Mustard oil or ghee
Instructions
Rinse the brown rice, moong dal, and quinoa together under running water until the water runs clear. This removes excess starch and prevents sticking.
Soak the rinsed grains and lentils in water for about 15 minutes while you prepare other ingredients.
Finely chop the onion and tomato, and slit the green chili lengthwise.
Heat 2 tablespoons of mustard oil or ghee in a pressure cooker over medium heat. If using mustard oil, let it smoke lightly to cut down the pungency.
Add cumin seeds to the hot oil and let them crackle for a few seconds. Stir in the ginger-garlic paste, cooking it until fragrant, approximately 1-2 minutes.
Add the chopped onion and sauté until golden brown.
Add the chopped tomato, slit green chili, turmeric powder, and black pepper. Cook until the tomatoes are soft and the oil starts to separate, about 3-4 minutes.
Drain and add the soaked rice, moong dal, and quinoa to the cooker. Stir to mix all ingredients well.
Add 4 cups of water and season with salt. Stir everything together to ensure the salt is distributed evenly.
Close the lid of the pressure cooker and cook on high heat until you hear the first whistle. Then, reduce the heat to low and cook for an additional 10 minutes.
Turn off the heat and let the pressure release naturally.
Once the pressure has released, carefully open the lid and fluff the dal rice mixture with a fork.
Garnish with freshly chopped cilantro before serving.
Serve hot with yogurt or a green salad for a complete protein-packed meal.
Nutrition Facts
Calories |
264 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.6 g | 11% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 510 mg | 22% | |
| Total Carbohydrate | 38.4 g | 14% | |
| Dietary Fiber | 5.2 g | 18% | |
| Total Sugars | 4.3 g | ||
| Protein | 9.5 g | 19% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 75 mg | 6% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 586 mg | 12% | |
*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.
