Low Carb Dal Rice
Savor the comforting flavors of traditional dal rice with a low-carb twist! This 'Low Carb Dal Rice' recipe swaps out regular rice for tender, nutrient-packed cauliflower rice, making it a perfect option for keto and low-carb diets. Creamy moong dal is simmered with fragrant spices like cumin, turmeric, and garam masala, then paired with fluffy, sautéed cauliflower rice for a wholesome and satisfying meal. The dish is finished with fresh cilantro and a zesty squeeze of lemon, adding a burst of freshness to every bite. Quick and easy to prepare in under 40 minutes, this gluten-free, high-protein recipe is a healthy and delicious choice for weekday dinners or a light yet hearty lunch.
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Recipe Information
Ingredients
- 1 medium head cauliflower
- 1 cup moong dal (split mung beans)
- 3 cups water
- 2 tablespoons ghee or coconut oil
- 1 medium onion, finely chopped
- 1 medium tomato, chopped
- 2 large garlic cloves, minced
- 1 teaspoon ginger, grated
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 0.5 teaspoon red chili powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 2 tablespoons fresh cilantro, chopped
- 1 for serving lemon wedge
Instructions
Start by preparing the cauliflower rice. Remove the leaves and core from the cauliflower and chop it into large pieces.
Grate the cauliflower using a box grater or pulse in a food processor until it resembles the texture of rice. Set aside.
Rinse the moong dal under running water until the water runs clear. Drain.
In a medium saucepan, combine the rinsed moong dal with 3 cups of water and bring to a boil over medium heat.
Reduce the heat to low and simmer for 15-20 minutes, or until the dal is soft and cooked through. Set aside.
Heat ghee or coconut oil in a large skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add the chopped onion and cook until it turns translucent, about 5 minutes.
Stir in the minced garlic, grated ginger, and cook for another minute until fragrant.
Add the chopped tomato and cook until the tomato softens, about 3-4 minutes.
Stir in turmeric powder, red chili powder, and garam masala. Cook for another minute to allow the spices to bloom.
Add the cooked dal to the skillet with onions and tomatoes. Mix well.
Season the dal with salt and let it simmer for another 5 minutes to combine flavors.
In a separate large skillet, heat another tablespoon of ghee or coconut oil over medium-high heat. Add the grated cauliflower rice and sauté for 5 minutes until tender.
To serve, place a generous scoop of cauliflower rice on a plate and top with the spiced dal.
Garnish with freshly chopped cilantro and a squeeze of lemon juice.
Serve warm and enjoy your low-carb dal rice!
Nutrition Facts
Calories |
1172 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.3 g | 43% | |
| Saturated Fat | 18.2 g | 91% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 84 mg | 28% | |
| Sodium | 3116 mg | 136% | |
| Total Carbohydrate | 172.4 g | 63% | |
| Dietary Fiber | 46.9 g | 168% | |
| Total Sugars | 30.4 g | ||
| Protein | 61.0 g | 122% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 510 mg | 39% | |
| Iron | 19.8 mg | 110% | |
| Potassium | 4524 mg | 96% | |
*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.
