High Protein Dal Chawal

Elevate a classic comfort food with this High Protein Dal Chawal, a nutritious twist on the beloved Indian staple. Combining protein-packed red lentils, fiber-rich quinoa, and hearty brown rice, this dish is a wholesome powerhouse perfect for a balanced meal. Scented with warming spices like cumin, turmeric, and coriander, and enriched with the freshness of spinach, ginger, and cilantro, every bite delivers robust flavor and nourishing goodness. Quick to prepare and easy to assemble, this reinvented dal chawal is ideal for vegetarians, fitness enthusiasts, or anyone craving a healthy, high-protein twist on traditional cuisine. Serve it warm, garnished with a squeeze of lemon and fresh cilantro, for a satisfying meal that’s as comforting as it is nutritious.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Red lentils (masoor dal)
• 0.5 cup Quinoa
• 1 cup Brown rice
• 4.5 cups Water
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 3 Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 1 large Tomato, chopped
• 2 cups Spinach, chopped
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Red chili powder
• 1.5 teaspoons Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh cilantro, chopped
• 0.5 Lemon, juiced

Directions

Step 1

Rinse the red lentils, quinoa, and brown rice in cold water until the water runs clear. This helps remove excess starch.

Step 2

In a medium pot, bring 3 cups of water to a boil. Add the brown rice, cover, and simmer for 30-35 minutes or until the rice is cooked and fluffy. Set aside.

Step 3

While the rice is cooking, in another pot, bring 1.5 cups of water to a boil. Add the red lentils and quinoa. Reduce the heat and let it simmer for 15-20 minutes, until both are cooked and tender. Stir occasionally to prevent sticking.

Step 4

Meanwhile, heat olive oil in a large pan over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 5

Add minced garlic and grated ginger to the pan and sauté for another 2 minutes until fragrant.

Step 6

Stir in the chopped tomato, turmeric powder, cumin powder, coriander powder, and red chili powder. Cook for 3-4 minutes until the tomatoes soften and the spices release their aroma.

Step 7

Add the cooked lentils and quinoa to the pan and mix well with the onion and tomato mixture.

Step 8

Stir in the chopped spinach, salt, and black pepper. Cook for an additional 3-4 minutes until the spinach is wilted and everything is well combined. Adjust seasoning as per taste.

Step 9

To serve, place a generous portion of cooked brown rice on each plate, and top with the high-protein dal mixture.

Step 10

Garnish with chopped fresh cilantro and a drizzle of lemon juice before serving.

Nutrition Facts

Serving size	2170.6 grams (2170.6g)

Amount per serving	% Daily Value*
Calories	1172

Total Fat 39.40g	51%
Saturated Fat 5.20g	26%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 4315mg	188%
Total Carbohydrate 169.40g	62%
Dietary Fiber 31.30g	112%
Total Sugars 17.60g
Protein 45.00g	90%

Vitamin D 0IU	0%
Calcium 397mg	31%
Iron 19mg	104%
Potassium 2534mg	54%

*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: 29.3%

Protein: 14.8%

Carbs: 55.9%