Heart-Healthy Dal Rice

Savor the wholesome goodness of Heart-Healthy Dal Rice, a nourishing twist on the classic Indian comfort food. This recipe combines protein-packed split mung dal (yellow lentils), fiber-rich brown rice, and vibrant spinach for a meal that's as nutritious as it is satisfying. Infused with the warmth of turmeric, cumin, and ginger, and finished with a refreshing touch of lemon juice and cilantro, this dish is perfect for anyone seeking a flavorful, heart-friendly option. Ready in under an hour, it's a one-pot wonder that's easy to prepare, offers a natural boost of vitamins and minerals, and makes an ideal plant-based meal for busy weeknights. Whether served solo or accompanied by a side of yogurt or roasted veggies, this dal rice is sure to comfort and nourish with every bite.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Split mung dal (yellow lentils)
• 3 cups Water
• 1 medium, finely chopped Onion
• 2 finely minced Garlic cloves
• 1 inch, grated Ginger
• 1 large, chopped Tomato
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 1 cup, chopped Spinach leaves
• 1 tablespoon Olive oil
• 1 teaspoon Salt
• 0.25 cup, chopped Cilantro
• 1 tablespoon Lemon juice
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the brown rice and split mung dal separately under cold water until the water runs clear. Set them aside.

Step 2

In a medium pot, bring 3 cups of water to a boil. Add the rinsed brown rice, cover, and lower the heat to simmer for 30 minutes or until the rice is tender.

Step 3

Meanwhile, heat the olive oil in a large pan over medium heat. Add the cumin seeds and mustard seeds, allowing them to crackle for about 30 seconds.

Step 4

Add the chopped onion to the pan and sauté until it turns translucent, about 3-4 minutes.

Step 5

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

Step 6

Add the chopped tomato, turmeric powder, and cook until the tomato softens, about 5 minutes.

Step 7

Stir in the rinsed mung dal to the tomato-onion mixture. Add 2 cups of water and bring it to a boil.

Step 8

Lower the heat, cover, and let it simmer for 10-15 minutes or until the dal is cooked and soft.

Step 9

Add the chopped spinach to the dal, stirring until wilted. Season with salt and black pepper. Let it simmer for another 2 minutes.

Step 10

Once both the rice and dal are cooked, combine them gently in a serving dish.

Step 11

Garnish the dal rice with fresh cilantro and drizzle with lemon juice before serving.

Nutrition Facts

Serving size	1445.6 grams (1445.6g)

Amount per serving	% Daily Value*
Calories	889

Total Fat 19.20g	25%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 4185mg	182%
Total Carbohydrate 146.30g	53%
Dietary Fiber 25.90g	93%
Total Sugars 30.40g
Protein 36.50g	73%

Vitamin D 0IU	0%
Calcium 328mg	25%
Iron 13mg	71%
Potassium 2266mg	48%

*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: 19.1%

Protein: 16.2%

Carbs: 64.7%