Low Fat Rice with Dal
Discover the ultimate comfort food with this easy, nutritious 'Low Fat Rice with Dal' recipe, perfect for wholesome meals without extra calories! Featuring fluffy basmati rice paired with tender moong dal (split yellow lentils), this dish is a delightful blend of lightness and flavor. Infused with aromatic spices like cumin, turmeric, ginger, and garlic, and topped with fresh coriander, every bite is a burst of freshness. Cooked with minimal oil, it’s a heart-healthy option ideal for vegans and those seeking low-fat recipes. Ready in just 45 minutes, serve it as a satisfying main course or comforting side. Packed with protein, fiber, and plant-based goodness, this simple dal rice recipe is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 1 cup Moong dal (split yellow lentils)
- 3 cups Water
- 1 medium Onion
- 1 medium Tomato
- 2 cloves Garlic
- 1 inch Ginger
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Cumin seeds
- 1 teaspoon Salt
- 1 spray/teaspoon Cooking spray or a few drops of oil
- 2 tablespoons Fresh coriander
- 1 small Green chili (optional)
Instructions
Rinse the basmati rice and moong dal separately under cold running water until the water runs clear. Drain well.
In a medium saucepan, add the rice, 2 cups of water, and a pinch of salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for 15 minutes or until the rice is cooked and water is absorbed. Fluff with a fork and set aside.
While the rice is cooking, chop the onion, tomato, green chili (if using), and finely mince the garlic and ginger.
In another medium saucepan, lightly coat the bottom with cooking spray or a few drops of oil and heat over medium heat.
Add cumin seeds and let them sizzle for a few seconds until fragrant.
Add minced garlic and ginger, sauté for 30 seconds, then add the chopped onion. Cook until the onion becomes translucent, about 3-4 minutes.
Stir in the turmeric powder and chopped tomato. Cook for another 2-3 minutes until the tomato softens.
Add the rinsed moong dal to the pan, followed by 1 cup of water and salt. Stir everything together.
Bring it to a boil and then lower the heat to let it simmer, partially covered, for 15-20 minutes or until the dal is tender and the mixture thickens, stirring occasionally.
If the dal looks too thick, you can add a bit more water to reach your desired consistency. Adjust salt to taste.
Once the dal is done, garnish with freshly chopped coriander and stir to combine.
Serve the cooked dal over rice or mix them together, garnished with additional coriander if desired.
Nutrition Facts
Calories |
1095 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.4 g | 7% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3601 mg | 157% | |
| Total Carbohydrate | 203.1 g | 74% | |
| Dietary Fiber | 21.7 g | 78% | |
| Total Sugars | 18.1 g | ||
| Protein | 60.6 g | 121% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 19.2 mg | 107% | |
| Potassium | 3222 mg | 69% | |
*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.
