Low Sodium Rice with Dal
Dive into the comforting goodness of Low Sodium Rice with Dal, a wholesome and flavorful dish that's both heart-healthy and satisfying. Featuring tender basmati rice and protein-packed moong dal (or red lentils), this recipe is infused with aromatic spices like cumin, turmeric, and ground coriander, creating a subtly spiced, nutritious meal without relying on added salt. Fresh onion, garlic, ginger, and tomato lend a robust depth to the dish, while a sprinkle of fresh cilantro adds a burst of freshness to every bite. Perfectly cooked in just one pot, this easy-to-make recipe is ideal for a balanced, low-sodium diet. Serve it as a light main course or pair it with a side of vegetables for a complete meal that’s both delicious and diet-friendly!
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Recipe Information
Ingredients
- 1 cup basmati rice
- 0.5 cup split yellow moong dal (or red lentils)
- 1 medium onion
- 1 medium tomato
- 2 cloves garlic cloves
- 1 inch piece fresh ginger
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon ground coriander
- 0.25 teaspoon cayenne pepper
- 0.5 teaspoon black pepper
- 1 leaf bay leaf
- 3.5 cups water
- 2 tablespoons fresh cilantro
- 1 tablespoon olive oil
Instructions
Rinse the basmati rice under cold water until the water runs clear. Set aside.
Rinse the moong dal well and soak it in water for about 15 minutes. Drain and set aside.
Finely chop the onion, tomato, garlic cloves, and ginger. Set aside.
Heat olive oil in a large saucepan over medium heat. Add the cumin seeds and bay leaf, and sauté for about 30 seconds until aromatic.
Add the chopped onions and sauté until they become translucent.
Stir in the garlic and ginger, and cook for another minute until fragrant.
Add the chopped tomato and cook until it softens, about 2-3 minutes.
Add turmeric powder, ground coriander, cayenne pepper, and black pepper to the mixture. Stir well to combine flavors.
Add the drained moong dal to the saucepan and mix well with the spices.
Pour in 3.5 cups of water into the pan and bring it to a boil.
Once boiling, add the rinsed basmati rice and mix. Reduce heat to a simmer, cover the pan, and let it cook for about 15 minutes or until both rice and dal are tender and water is absorbed.
Turn off the heat and let it rest for 5 minutes, covered, for flavors to meld.
Fluff the rice and dal gently with a fork, and garnish with chopped fresh cilantro before serving.
Nutrition Facts
Calories |
879 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.8 g | 23% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1236 mg | 54% | |
| Total Carbohydrate | 145.9 g | 53% | |
| Dietary Fiber | 14.9 g | 53% | |
| Total Sugars | 20.6 g | ||
| Protein | 36.8 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 316 mg | 24% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2012 mg | 43% | |
*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.
