Low Fat Spinach Dhal Rice
Prepare to savor a nutritious and flavorful dish with this Low Fat Spinach Dhal Rice recipe! Perfectly combining fragrant basmati rice, protein-packed yellow split lentils (moong dal), and tender spinach leaves, this one-pot wonder is seasoned with aromatic spices like turmeric, cumin, and coriander. The addition of garlic, ginger, and optional green chilies infuses the dish with a zesty warmth, while fresh cilantro adds a burst of brightness to the finish. This healthy, low-fat meal is easy to prepare in just 45 minutes, making it perfect for busy weeknights or meal prep. Enjoy a wholesome vegetarian dish that's naturally gluten-free and brimming with essential nutrients—rice and lentils cooked to perfection with minimal oil for a guilt-free indulgence.
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Recipe Information
Ingredients
- 1 cup Uncooked basmati rice
- 1 cup Yellow split lentils (moong dal)
- 4 cups Fresh spinach leaves
- 1 medium Onion, finely chopped
- 1 medium Tomato, finely chopped
- 3 Garlic cloves, minced
- 1 teaspoon Fresh ginger, minced or grated
- 2 Green chilies, sliced (optional)
- 0.5 teaspoons Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 4 cups Low-sodium vegetable broth or water
- 1 teaspoon Salt
- 0.5 teaspoons Black pepper
- 2 tablespoons Fresh cilantro for garnish (optional)
- 1 teaspoon Non-stick cooking spray or 1 tsp of olive oil
Instructions
Rinse the basmati rice and yellow split lentils separately under running water until the water runs clear. Set aside.
Heat a large non-stick pot over medium heat and lightly coat with non-stick cooking spray or 1 teaspoon of olive oil.
Add the chopped onion, garlic, and ginger to the pot. Sauté for 2-3 minutes until fragrant and the onions are translucent.
Stir in the green chilies (optional), turmeric powder, ground cumin, and ground coriander. Cook for another 1 minute to toast the spices.
Add the chopped tomato to the pot and cook for 2-3 minutes until it softens.
Add the rinsed lentils and vegetable broth (or water) to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 10 minutes.
After 10 minutes, add the rinsed rice to the pot. Stir gently and continue to cook over low heat, covered, for 15-20 minutes or until the rice and lentils are tender, and the liquid is absorbed.
While the rice and lentils are cooking, rinse and roughly chop the spinach leaves. Add them to the pot during the last 5 minutes of cooking and stir gently to combine.
Season with salt and black pepper, adjusting to taste.
Turn off the heat and let the dish sit covered for 5 minutes to allow the flavors to meld.
Fluff the rice and lentils with a fork, garnish with fresh cilantro if desired, and serve warm.
Nutrition Facts
Calories |
1642 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.3 g | 9% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3048 mg | 133% | |
| Total Carbohydrate | 316.9 g | 115% | |
| Dietary Fiber | 30.5 g | 109% | |
| Total Sugars | 22.6 g | ||
| Protein | 73.2 g | 146% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 536 mg | 41% | |
| Iron | 23.7 mg | 132% | |
| Potassium | 4682 mg | 100% | |
*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.
