High Protein Rice with Dal
Transform your mealtime with this comforting and nutritious High Protein Rice with Dal recipe, a wholesome one-pot dish perfect for a hearty lunch or dinner. Packed with the protein-rich goodness of mixed lentils like masoor, moong, and toor dal, combined with fragrant basmati rice, this recipe offers a delightful balance of flavor and nutrition. Infused with aromatic spices such as cumin seeds, mustard seeds, and turmeric, and enhanced with fresh ingredients like ginger, garlic, and curry leaves, each bite is bursting with vibrant Indian flavors. Quick to prepare in under an hour, this dish is ideal for busy weekdays or meal-prepping. Serve it warm, garnished with freshly chopped cilantro, for a satisfying meal that's rich in plant-based protein, fiber, and essential nutrients. Perfect for vegetarians, vegans, and health-conscious foodies, High Protein Rice with Dal is a simple yet delicious way to power up your day.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Mixed lentils (masoor dal, moong dal, and toor dal)
- 4 cups Water
- 1 medium, chopped Onion
- 1 medium, chopped Tomato
- 1 inch, grated Ginger
- 3 cloves, minced Garlic
- 1 medium, sliced Green chili
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Mustard seeds
- 8 leaves Curry leaves
- 1 teaspoon Salt
- 2 tablespoons Vegetable oil
- 2 tablespoons, chopped Cilantro
Instructions
Rinse the basmati rice under cold water until the water runs clear to remove excess starch. Set aside.
Rinse the mixed lentils thoroughly and soak them in warm water for about 20 minutes to help them cook faster.
In a large pot, heat the vegetable oil over medium heat.
Add cumin seeds and mustard seeds to the hot oil. Let them crackle for about 30 seconds, releasing their aroma.
Add chopped onion, ginger, garlic, and green chili to the pot. Sauté until the onions turn golden brown.
Stir in the chopped tomato and turmeric powder. Cook until the tomatoes become soft and incorporate well with the mixture.
Drain the soaked lentils and add them to the pot. Stir well to combine with the onion-tomato mixture.
Pour in 4 cups of water and add salt. Stir well and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and allow the lentils to simmer for about 15-20 minutes or until they are cooked and soft.
Once the lentils are cooked, add the rinsed basmati rice to the pot and stir gently.
Add the curry leaves, cover the pot, and cook on low heat for another 15 minutes or until the rice is fully cooked and has absorbed all the flavors.
Remove the pot from the heat and let it sit, covered, for another 5 minutes to allow all the flavors to meld together.
Fluff the rice with a fork, garnish with chopped cilantro, and serve warm.
Nutrition Facts
Calories |
1343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 4.5 g | 22% | |
| Polyunsaturated Fat | 16.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3598 mg | 156% | |
| Total Carbohydrate | 207.0 g | 75% | |
| Dietary Fiber | 36.4 g | 130% | |
| Total Sugars | 22.6 g | ||
| Protein | 64.5 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 316 mg | 24% | |
| Iron | 20.4 mg | 113% | |
| Potassium | 2756 mg | 59% | |
*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.
