Sugar-Free Spinach Dhal Rice
Discover the wholesome goodness of Sugar-Free Spinach Dhal Rice, a vibrant and nutritious one-pot meal that's perfect for weeknight dinners! This comforting dish combines tender white or brown rice with creamy split yellow lentils (moong dal) and a generous helping of fresh spinach, creating a powerhouse of flavor and nutrients. Enhanced with aromatic spices like cumin, mustard seeds, turmeric, and a hint of chili for a mild kick, this recipe offers a fragrant, sugar-free alternative for health-conscious food lovers. Easy to prepare in just under an hour, it’s deliciously garnished with fresh cilantro for a burst of freshness. Serve it warm for a hearty, vegan-friendly meal that’s both satisfying and nourishing.
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Recipe Information
Ingredients
- 1 cup White or Brown Rice
- 0.5 cup Split Yellow Lentils (Moong Dal)
- 2 cups Fresh Spinach Leaves
- 2 tablespoons Oil (Coconut or Olive Oil)
- 1 teaspoon Cumin Seeds
- 0.5 teaspoon Mustard Seeds
- 1 teaspoon Fresh Ginger (grated)
- 2 cloves Garlic Cloves (minced)
- 0.5 teaspoon Turmeric Powder
- 0.25 teaspoon Red Chili Powder
- 1 piece Green Chili (sliced, optional)
- 1 teaspoon Salt
- 4 cups Water
- 2 tablespoons Cilantro (chopped, for garnish)
Instructions
Rinse the rice and split yellow lentils (moong dal) thoroughly under cold water until the water runs clear. Set aside.
Heat a heavy-bottomed pot or pressure cooker over medium heat. Add the oil.
Once the oil is hot, add the cumin seeds and mustard seeds. Allow them to sizzle and pop for a few seconds.
Add the grated ginger, minced garlic, and sliced green chili (if using). Sauté for 1-2 minutes until fragrant.
Stir in the turmeric powder and red chili powder. Cook for a few seconds to release the aroma of the spices.
Add the rinsed rice and lentils to the pot and stir to coat them with the oil and spices.
Pour in 4 cups of water and add 1 teaspoon of salt. Stir well.
Chop the fresh spinach and mix it into the pot. Ensure the spinach is evenly distributed.
Cover the pot with a lid. If using a regular pot, cook on low-medium heat for 25-30 minutes, stirring occasionally to prevent sticking. If using a pressure cooker, cook for 2 whistles on medium heat and then let it naturally release pressure.
Once the rice and lentils are fully cooked and have a soft, porridge-like consistency, turn off the heat and let the dish rest for a few minutes.
Taste and adjust salt if necessary. Garnish with fresh cilantro before serving.
Serve the sugar-free spinach dhal rice warm as a wholesome one-pot meal.
Nutrition Facts
Calories |
891 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.6 g | 39% | |
| Saturated Fat | 23.9 g | 119% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2448 mg | 106% | |
| Total Carbohydrate | 124.7 g | 45% | |
| Dietary Fiber | 11.5 g | 41% | |
| Total Sugars | 4.3 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 300 mg | 23% | |
| Iron | 11.5 mg | 64% | |
| Potassium | 1729 mg | 37% | |
*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.
