Low Sodium Spinach Dhal Rice
Discover the wholesome goodness of Low Sodium Spinach Dhal Rice, a heart-healthy and flavor-packed dish that’s perfect for your next meal. Pairing fluffy basmati rice with creamy split yellow lentils (moong dal) and vibrant fresh spinach, this recipe is infused with aromatic spices like cumin, coriander, turmeric, and bold black mustard seeds. Enhanced with sautéed onions, garlic, ginger, and a touch of tangy tomato, this dish delivers a satisfying balance of textures and savory flavors without relying on added salt, making it ideal for low-sodium dietary needs. Quick to prepare in under 45 minutes, it’s an effortless one-pot wonder that you can easily customize with optional green chili for extra heat. Serve it warm with a garnish of chopped cilantro for a nourishing and fragrant meal that's perfect for weeknight dinners or meal prep.
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Recipe Information
Ingredients
- 1 cup Basmati rice
- 0.5 cup Split yellow lentils (moong dal)
- 2 cups Fresh spinach
- 1 medium Onion
- 2 units Garlic cloves
- 1 teaspoon Ginger
- 1 medium Tomato
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Ground cumin
- 0.5 teaspoon Ground coriander
- 0.5 teaspoon Black mustard seeds
- 6 leaves Curry leaves
- 1 unit Green chili (optional)
- 2 tablespoons Cilantro (for garnish)
- 1 tablespoon Olive oil (or any neutral oil)
- 4 cups Water
Instructions
Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 15 minutes, then drain.
Rinse the split yellow lentils (moong dal) thoroughly under cold water.
Finely chop the spinach, onion, garlic, ginger, and tomato. Slice the green chili if using.
In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the black mustard seeds and let them pop for a few seconds.
Add the curry leaves, chopped onion, garlic, ginger, and green chili (if using) to the pot. Sauté until the onions are soft and translucent, about 4-5 minutes.
Stir in the turmeric powder, ground cumin, and ground coriander. Cook for 1 minute to release the spices' aroma.
Add the chopped tomato and cook until it softens, about 3-4 minutes.
Add the rinsed lentils and 2 cups of water to the pot. Bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes, stirring occasionally.
While the lentils are cooking, bring 2 cups of water to a boil in another pot. Add the soaked and drained basmati rice. Cover and cook on low heat for 12-15 minutes or until the rice is fully cooked. Fluff with a fork and set aside.
Once the lentils are soft, add the chopped spinach to the pot. Mix well and cook for another 3-4 minutes until the spinach wilts.
Taste and adjust flavors with spices if needed. No salt is added to keep the recipe low sodium.
To serve, scoop cooked rice onto plates and ladle the spinach dhal over the top. Garnish with fresh cilantro.
Enjoy your healthy and flavorful low sodium spinach dhal rice!
Nutrition Facts
Calories |
873 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 2.7 g | 14% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1277 mg | 56% | |
| Total Carbohydrate | 145.2 g | 53% | |
| Dietary Fiber | 15.6 g | 56% | |
| Total Sugars | 20.9 g | ||
| Protein | 37.8 g | 76% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 1993 mg | 42% | |
*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.
