High Protein Dhal Rice
Elevate your everyday meal prep with this wholesome and nourishing High Protein Dhal Rice recipe, designed to satiate taste buds while delivering a plant-based protein punch! Featuring tender basmati rice and a blend of red and yellow lentils, this dish is infused with aromatic spices like cumin, garam masala, and turmeric, perfectly complemented by sautéed onions, garlic, ginger, and juicy tomatoes. A splash of lemon juice and a garnish of fresh cilantro bring brightness and freshness to every bite. Ready in under an hour, this one-pot wonder is both comforting and nutritious, making it an excellent choice for busy weeknight dinners or meal prep. Packed with flavor and protein, this healthy vegetarian recipe is sure to become a household favorite!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Mixed lentils (red and yellow)
- 5 cups Water
- 2 tablespoons Olive oil
- 1 large, finely chopped Onion
- 3 minced Garlic cloves
- 1 inch piece, grated Ginger
- 1 medium, chopped Tomato
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Garam masala
- 0.5 teaspoon Red chili powder
- 1 teaspoon or to taste Salt
- 0.25 cup, chopped Cilantro
- 1 tablespoon Lemon juice
Instructions
Rinse the basmati rice and lentils separately under cold water until the water runs clear.
In a large pot, bring 5 cups of water to a boil. Add the lentils and cook over medium heat for about 20 minutes, or until they are tender. Drain and set aside.
In a separate saucepan, bring 2 cups of water to a boil. Add the rinsed basmati rice, cover, and simmer on low heat for 15 minutes or until the rice is cooked and all water is absorbed. Set aside.
In a large skillet, heat the olive oil over medium heat. Add cumin seeds and let them splutter for a few seconds.
Add the chopped onion and sauté until golden brown.
Add minced garlic and grated ginger, and cook for another minute until fragrant.
Stir in the chopped tomato and cook until softened.
Add turmeric powder, garam masala, and red chili powder. Stir well and cook for another minute to blend the spices.
Add the cooked lentils to the skillet, season with salt, and mix thoroughly. Let the mixture simmer on low heat for about 5 minutes.
Combine the cooked rice with the lentil mixture, stirring gently to combine evenly.
Mix in the chopped cilantro and drizzle with lemon juice just before serving.
Serve hot and enjoy your high-protein dhal rice.
Nutrition Facts
Calories |
925 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.7 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3598 mg | 156% | |
| Total Carbohydrate | 133.8 g | 49% | |
| Dietary Fiber | 23.4 g | 84% | |
| Total Sugars | 24.1 g | ||
| Protein | 31.3 g | 63% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 261 mg | 20% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 1651 mg | 35% | |
*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.
