Heart-Healthy Dal Chawal

Transform your mealtime routine with this wholesome and flavorful Heart-Healthy Dal Chawal, a nutritious spin on a beloved South Asian classic. This recipe pairs protein-rich red lentils (Masoor Dal) with the nutty goodness of brown rice, offering a fiber-packed, low-fat alternative to the traditional dish. Scented with aromatic cumin, turmeric, and coriander, and boosted with vibrant spinach and zesty lemon juice, this hearty meal is as good for your heart as it is for your taste buds. Ready in under an hour, it’s an easy, comforting, and nutrient-dense option perfect for family dinners or meal prep. Garnish with fresh cilantro and savor a bowl of this satisfying, plant-based perfection that’s as healthy as it is delicious.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Red lentils (Masoor Dal)
• 5 cups Water
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 2 cloves Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 1 medium Tomato, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 cups Spinach, fresh or frozen
• 1 tablespoon Lemon juice
• 0.25 cup Cilantro, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Add the rice and 2 cups of water to a pot, bring to a boil, then reduce the heat to low. Cover and simmer for about 30-35 minutes or until the rice is cooked and the water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.

Step 2

While the rice is cooking, rinse the red lentils under cold water until the water runs clear. In a separate pot, bring 3 cups of water to boil and add the lentils. Reduce heat to medium-low and let them simmer for about 15-20 minutes, skimming off any foam that forms on the surface. Cook until the lentils are soft and mushy.

Step 3

In a large pan, heat olive oil over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.

Step 4

Add the chopped onion to the pan and sauté until it turns golden brown, about 5 minutes.

Step 5

Stir in the minced garlic and grated ginger, cooking for another minute until aromatic.

Step 6

Add the chopped tomato, turmeric powder, and coriander powder to the pan. Cook for about 3 minutes until the tomatoes soften.

Step 7

Add the cooked lentils to the pan along with spinach. Stir well to combine. If using fresh spinach, cook until wilted, about 3 minutes.

Step 8

Season with salt and black pepper. Let the dal simmer for another 5 minutes to allow the flavors to meld.

Step 9

Remove from heat and stir in the lemon juice.

Step 10

Serve the dal hot over brown rice, garnished with chopped cilantro.

Nutrition Facts

Serving size	2244.3 grams (2244.3g)

Amount per serving	% Daily Value*
Calories	765

Total Fat 19.90g	26%
Saturated Fat 3.30g	16%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2680mg	117%
Total Carbohydrate 121.80g	44%
Dietary Fiber 33.10g	118%
Total Sugars 14.60g
Protein 36.90g	74%

Vitamin D 0IU	0%
Calcium 547mg	42%
Iron 21mg	117%
Potassium 3227mg	69%

*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.

Source of Calories

Fat: 22.0%

Protein: 18.1%

Carbs: 59.9%