Heart-Healthy Rice with Dal

Infuse your table with warmth and nutrition with this Heart-Healthy Rice with Dal recipe, a wholesome one-pot meal that combines the earthy richness of brown rice and tender yellow split peas (moong dal). Packed with vibrant vegetables like spinach and tomatoes, and seasoned with aromatic spices including cumin, turmeric, and ginger, this dish offers a burst of flavor in every bite. High in fiber, plant-based protein, and heart-friendly fats thanks to a touch of olive oil, this recipe is a satisfying and nourishing choice for any occasion. Ready in just 45 minutes, it's perfect for busy weeknights or meal prep, and the finishing touches of fresh cilantro and lemon juice add a refreshing zest. Pair it with a crisp green salad or enjoy it on its own for a balanced, heart-healthy meal that's as delicious as it is good for you!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 0.5 cup yellow split peas (moong dal)
• 3 cups water
• 1 tablespoon olive oil
• 1 medium, chopped onion
• 2 minced garlic cloves
• 1 teaspoon, grated ginger
• 0.5 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 large, chopped tomato
• 2 cups, chopped spinach
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons, chopped cilantro
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the brown rice and split peas under cold water until the water runs clear. Set aside.

Step 2

In a medium-sized pot, bring 3 cups of water to a boil. Add brown rice and split peas, reduce heat to low, cover, and simmer for about 25 minutes or until both are tender and water is absorbed.

Step 3

Meanwhile, heat the olive oil in a large skillet over medium heat.

Step 4

Add the cumin seeds and sauté for 1 minute until fragrant.

Step 5

Add the chopped onion, garlic, and ginger. Cook while stirring frequently for about 3-4 minutes until the onion becomes translucent.

Step 6

Mix in the turmeric powder, cooking for another 1 minute.

Step 7

Add the chopped tomato and cook until it softens, about 3 minutes.

Step 8

Stir in the chopped spinach, cooking for 2-3 minutes until wilted.

Step 9

Once the rice and split peas are cooked, fluff them with a fork and add them to the skillet with vegetables.

Step 10

Season with salt and black pepper, pouring in the lemon juice and mixing well to combine all ingredients.

Step 11

Garnish with chopped cilantro and serve warm as a wholesome, heart-healthy meal.

Nutrition Facts

Serving size	1454.6 grams (1454.6g)

Amount per serving	% Daily Value*
Calories	881

Total Fat 18.80g	24%
Saturated Fat 3.10g	16%
Polyunsaturated Fat 1.50g
Cholesterol 0mg	0%
Sodium 3036mg	132%
Total Carbohydrate 148.30g	54%
Dietary Fiber 25.70g	92%
Total Sugars 32.50g
Protein 36.50g	73%

Vitamin D 0IU	0%
Calcium 259mg	20%
Iron 10mg	58%
Potassium 2350mg	50%

*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: 18.6%

Protein: 16.1%

Carbs: 65.3%