Mediterranean Diet Rice with Dal
Experience the perfect fusion of comfort and nourishment with Mediterranean Diet Rice with Dal, a wholesome dish that blends vibrant Mediterranean flavors with the hearty goodness of red lentils and brown rice. This recipe is packed with fresh, nutrient-dense ingredients like spinach, cherry tomatoes, and parsley, while aromatic spices such as cumin, coriander, and turmeric lend irresistible depth to every bite. Cooked in flavorful vegetable broth and finished with a zesty squeeze of lemon juice, this one-pot meal is both satisfying and easy to prepare, making it ideal for weeknight dinners or healthy meal prep. Perfect for plant-based diets, this dish offers a protein-rich, fiber-filled, and naturally gluten-free option that’s as delicious as it is nutritious. Serve warm and enjoy the blend of texture and flavor that makes this Mediterranean-inspired recipe a standout!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 cup Red lentils (masoor dal)
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 3 cloves, minced Garlic
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 1 cup, halved Cherry tomatoes
- 2 cups, packed Spinach
- 3 cups Vegetable broth
- 1 teaspoon, or to taste Salt
- 0.5 teaspoon Black pepper
- 1 tablespoon Lemon juice
- 0.25 cup Chopped fresh parsley
Instructions
Rinse the brown rice and red lentils separately under cold running water until the water runs clear. Set aside.
In a large saucepan, heat olive oil over medium heat. Add the finely chopped onion and sauté for about 5 minutes, until the onion is translucent.
Add the minced garlic and cumin seeds to the saucepan. Stir and cook for an additional minute until fragrant.
Stir in the coriander powder and turmeric powder, allowing the spices to lightly toast with the aromatics for about 1 minute.
Add the halved cherry tomatoes to the mixture and cook for 3-4 minutes until they begin to soften.
Add the rinsed lentils to the saucepan, stirring to coat them well with the spice mixture.
Pour in the vegetable broth, stir well, and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes.
After 20 minutes, add the rinsed brown rice, spinach, salt, and black pepper to the saucepan. Stir to combine everything evenly.
Cover the pan again and continue simmering on low heat for an additional 20 minutes, or until the rice and lentils are tender, and the liquid is absorbed.
Remove the saucepan from heat. Stir in the lemon juice and garnish with fresh parsley.
Let it sit for 5 minutes before serving to allow the flavors to meld beautifully.
Serve warm, enjoy your Mediterranean Diet Rice with Dal!
Nutrition Facts
Calories |
1136 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.1 g | 50% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4164 mg | 181% | |
| Total Carbohydrate | 162.0 g | 59% | |
| Dietary Fiber | 35.8 g | 128% | |
| Total Sugars | 27.3 g | ||
| Protein | 43.5 g | 87% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 400 mg | 31% | |
| Iron | 18.5 mg | 103% | |
| Potassium | 3554 mg | 76% | |
*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.
