Heart-Healthy Dhal Rice

Discover the wholesome goodness of Heart-Healthy Dhal Rice, a flavorful fusion of protein-packed red lentils and nutrient-rich brown rice. This simple yet nourishing recipe is naturally vegan, loaded with anti-inflammatory spices like turmeric, cumin, and coriander, and elevated by the freshness of baby spinach, lemon juice, and cilantro. Perfect for a balanced meal, this dish combines tender lentils simmered to perfection with fragrant sautéed garlic and onion, served atop fluffy brown rice for a fiber-rich, heart-friendly base. Ready in under an hour, it’s ideal for busy weeknights or meal prep. Boost your health and satisfy your taste buds with this aromatic, plant-based comfort food!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup red lentils (masoor dal)
• 4 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, minced
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 2 cups baby spinach
• 1 tablespoon fresh lemon juice
• 0.25 cup cilantro leaves, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Combine the rice and 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes or until tender.

Step 2

While the rice is cooking, rinse the red lentils thoroughly and set aside.

Step 3

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic and ginger to the skillet and cook for an additional 2 minutes until fragrant.

Step 5

Stir in the turmeric powder, ground cumin, and ground coriander, cooking for 1 minute to toast the spices.

Step 6

Add the rinsed lentils and 2 cups of water to the skillet with the spices. Bring the mixture to a boil, then reduce heat and simmer for about 20 minutes, stirring occasionally, until the lentils are soft and starting to break down.

Step 7

Add salt and baby spinach to the simmering lentils, stirring until the spinach wilts and mixes well with the dhal.

Step 8

Once the rice is cooked, fluff it with a fork and serve a portion onto each plate.

Step 9

Squeeze fresh lemon juice over the dhal, stir, and adjust seasoning if necessary.

Step 10

Spoon the lentil mixture over the brown rice. Garnish with chopped cilantro leaves.

Step 11

Serve warm and enjoy this heart-healthy meal that’s packed with flavor and essential nutrients.

Nutrition Facts

Serving size	1655.8 grams (1655.8g)

Amount per serving	% Daily Value*
Calories	815

Total Fat 32.30g	41%
Saturated Fat 5.10g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1293mg	56%
Total Carbohydrate 108.80g	40%
Dietary Fiber 26.40g	94%
Total Sugars 10.30g
Protein 28.60g	57%

Vitamin D 0IU	0%
Calcium 296mg	23%
Iron 14mg	77%
Potassium 1270mg	27%

*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: 34.6%

Protein: 13.6%

Carbs: 51.8%