Low Fat Dal Rice
Indulge in the comforting simplicity of **Low Fat Dal Rice**, a wholesome one-pot recipe that's both nutritious and bursting with flavors. This dish pairs fragrant basmati rice with protein-packed yellow moong dal, simmered to perfection with a medley of aromatic spices like cumin, mustard seeds, and curry leaves. Enhanced with the natural zest of grated ginger, minced garlic, and zesty lemon juice, this recipe creates a mild yet flavorful meal that's perfect for a healthy lunch or dinner. Ready in just 45 minutes, it’s low in fat, light on the stomach, and high in satisfaction. Garnished with fresh cilantro and served warm with yogurt or a crisp salad, this dish is a heart-healthy, crowd-pleasing delight that won't feel like a compromise on taste. Ideal for weight watchers and flavorful Indian cuisine enthusiasts alike, this Low Fat Dal Rice is a must-try!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1/2 cup Yellow split moong dal (lentils)
- 3 cups Water
- 1/2 teaspoon Turmeric powder
- 1 teaspoon Salt
- 1 teaspoon Cumin seeds
- 1 teaspoon Mustard seeds
- 1 teaspoon Ginger, grated
- 2 cloves Garlic, minced
- 1 large Green chili, chopped
- 1 medium Tomato, chopped
- 10 leaves Curry leaves
- 1 medium Onion, finely chopped
- 1 tablespoon Lemon juice
- 2 tablespoons Cilantro, chopped
- 1 tablespoon Low fat cooking oil
Instructions
Rinse the basmati rice and moong dal separately under running water, then soak them in water for about 15 minutes. Drain and set aside.
In a medium saucepan, add the soaked rice, dal, and 3 cups of water. Add turmeric powder and 1/2 teaspoon of salt. Stir well and bring to a boil over medium heat.
Once boiling, reduce the heat to low, cover the pan, and let it simmer for about 20 minutes or until the rice and dal are fully cooked and the water is absorbed.
In a separate pan, heat 1 tablespoon of low-fat cooking oil over medium heat. Add cumin seeds and mustard seeds and let them splutter.
Add grated ginger, minced garlic, and chopped green chili to the pan. Sauté for about 1 minute until fragrant.
Add chopped onion and curry leaves to the pan. Sauté until the onion turns golden brown.
Stir in the chopped tomato and cook until the tomato softens and releases its juices.
Remove the cooked rice-dal mixture from heat and gently fluff with a fork. Add the cooked spice mixture to the rice and dal.
Mix everything together gently to incorporate the flavors. Add lemon juice and the remaining 1/2 teaspoon of salt. Adjust seasoning to taste.
Garnish with freshly chopped cilantro before serving.
Serve the low-fat dal rice hot with a side of yogurt or a light salad for a complete meal.
Nutrition Facts
Calories |
839 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.4 g | 24% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2423 mg | 105% | |
| Total Carbohydrate | 136.1 g | 49% | |
| Dietary Fiber | 15.3 g | 55% | |
| Total Sugars | 13.6 g | ||
| Protein | 36.7 g | 73% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 303 mg | 23% | |
| Iron | 13.9 mg | 77% | |
| Potassium | 2080 mg | 44% | |
*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.
