Mediterranean Diet Dhal Rice
Experience the wholesome flavors of the Mediterranean-inspired **Dhal Rice**, a nutritious fusion that brings together tender red lentils, fluffy white basmati rice, and a medley of aromatic spices. This hearty recipe features the goodness of olive oil, turmeric, cumin, coriander, and fresh ginger, creating a fragrant base that's perfectly complemented by the natural sweetness of sautéed onions and tomatoes. The addition of spinach adds a vibrant touch of greens, while a splash of lemon juice enhances the dish with a tangy brightness. Ready in just under an hour, this **Mediterranean diet-friendly meal** is light yet satisfying, perfect for a wholesome dinner. Serve it piping hot, garnished with fresh cilantro, and let the balance of comforting textures and bold flavors wow your taste buds. Whether you're seeking a plant-based recipe, a high-protein dish, or simply a taste of the Mediterranean, this **Dhal Rice recipe** is a nutrient-packed winner.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 1 cup White basmati rice
- 2 tablespoons Olive oil
- 1 large, chopped Onion
- 3 minced Garlic cloves
- 1 tablespoon, grated Fresh ginger
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Coriander powder
- 1 cup Chopped tomatoes
- 2 cups, chopped Spinach
- 4 cups Vegetable broth
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 cup, chopped Fresh cilantro
Instructions
Rinse the red lentils and rice separately under cold water until the water runs clear to remove excess starch and impurities.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic, grated ginger, and cumin seeds to the pot. Stir and cook for another 2 minutes until fragrant.
Stir in the turmeric powder and coriander powder, allowing the spices to toast for another minute.
Add the chopped tomatoes to the mixture and cook, stirring occasionally, until the tomatoes have softened, about 5 minutes.
Stir in the rinsed red lentils, ensuring they are coated with the spice mixture.
Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover the pot. Let it cook for 20 minutes or until the lentils are tender.
While the dhal is simmering, in a separate pot, combine the rinsed basmati rice with 2 cups of water and a pinch of salt. Bring to a boil, reduce to a simmer, cover, and cook for 12-15 minutes until the rice is fluffy and fully cooked.
Add the chopped spinach to the dhal and cook for another 5 minutes until wilted.
Stir in the lemon juice, salt, and black pepper into the dhal. Taste and adjust seasoning if necessary.
Once the rice is cooked, fluff it with a fork and serve a portion on each plate, ladling the dhal over the rice.
Garnish with fresh chopped cilantro and serve immediately.
Nutrition Facts
Calories |
442 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.8 g | 14% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1091 mg | 47% | |
| Total Carbohydrate | 70.2 g | 26% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 8.8 g | ||
| Protein | 21.7 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 139 mg | 11% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1462 mg | 31% | |
*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.
