High Protein Masala Bhat
Elevate your weeknight dinner game with this *High Protein Masala Bhat*, a wholesome and flavorful one-pot recipe that's as nutritious as it is delicious. Packed with the goodness of basmati rice, protein-rich red lentils, hearty chickpeas, and colorful mixed vegetables, this dish delivers a perfect balance of comfort and nourishment. Infused with aromatic spices like cumin, garam masala, and turmeric, every bite bursts with authentic Indian flavors. Easy to prepare in under 45 minutes, this high-protein masala rice makes a satisfying meal for the whole family. Serve it hot, garnished with fresh cilantro, and enjoy a complete, plant-based delight that’s perfect for busy days and packed with protein and savory goodness.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Split red lentils (Masoor dal)
- 1 cup Chickpeas (canned or cooked)
- 1 cup Mixed vegetables (carrots, peas, green beans)
- 1 medium, finely chopped Onion
- 1 medium, chopped Tomato
- 1 tablespoon Ginger-garlic paste
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Red chili powder
- 1 teaspoon Garam masala
- 1 teaspoon Cumin seeds
- 1 Bay leaf
- 2 tablespoons Oil
- 1 teaspoon (or to taste) Salt
- 2.5 cups Water
- 2 tablespoons, chopped Fresh cilantro leaves
Instructions
Rinse the basmati rice and red lentils under cold water until the water runs clear. Drain and set aside.
Heat oil in a large pan or pressure cooker over medium heat. Add cumin seeds and bay leaf, and sauté until the seeds start to splutter.
Add the chopped onions and sauté until they are golden brown.
Stir in the ginger-garlic paste and cook for another minute until the raw smell disappears.
Add the chopped tomatoes and cook until they become soft and mushy.
Mix in the turmeric powder, red chili powder, and salt. Stir well to combine the spices with the mixture.
Add the rinsed rice, red lentils, chickpeas, and mixed vegetables to the pan. Stir everything gently to coat with the spices.
Pour in the water and bring to a boil. Once boiling, reduce the heat and cover with a lid.
Simmer on low heat for about 20 minutes or until the rice and lentils are fully cooked and have absorbed the water.
If using a pressure cooker, close the lid and cook over medium heat for 2 whistles, then allow the pressure to release naturally.
Once cooked, sprinkle the garam masala and gently fluff the rice with a fork.
Garnish with fresh cilantro leaves and serve the High Protein Masala Bhat hot.
Nutrition Facts
Calories |
1537 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.6 g | 49% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4643 mg | 202% | |
| Total Carbohydrate | 239.1 g | 87% | |
| Dietary Fiber | 44.1 g | 158% | |
| Total Sugars | 41.2 g | ||
| Protein | 66.1 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 411 mg | 32% | |
| Iron | 26.4 mg | 147% | |
| Potassium | 2616 mg | 56% | |
*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.
