High Protein Dal Rice

Elevate your everyday comfort food with this nutrient-packed High Protein Dal Rice recipe! Featuring a wholesome blend of brown rice, yellow moong dal, and protein-rich quinoa, this one-pot dish is the perfect balance of healthy and hearty. Infused with aromatic spices like cumin, turmeric, and a hint of green chili heat, it’s cooked to perfection in mustard oil or ghee for an irresistible flavor. This quick and easy recipe comes together in under an hour, making it an ideal weeknight meal for families. Garnished with fresh cilantro and best served with yogurt or a crisp green salad, this dish is a high-protein powerhouse that satisfies your cravings without compromising on taste. Perfect for vegetarians and fitness enthusiasts, this dal rice recipe is a unique twist on traditional comfort food!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Yellow moong dal (split yellow lentils)
• 0.5 cup Quinoa
• 1 medium Onion
• 1 medium Tomato
• 1 tablespoon Ginger-garlic paste
• 1 Green chili
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Black pepper
• 1 teaspoon Salt
• 4 cups Water
• 2 tablespoons Cilantro
• 2 tablespoons Mustard oil or ghee

Directions

Step 1

Rinse the brown rice, moong dal, and quinoa together under running water until the water runs clear. This removes excess starch and prevents sticking.

Step 2

Soak the rinsed grains and lentils in water for about 15 minutes while you prepare other ingredients.

Step 3

Finely chop the onion and tomato, and slit the green chili lengthwise.

Step 4

Heat 2 tablespoons of mustard oil or ghee in a pressure cooker over medium heat. If using mustard oil, let it smoke lightly to cut down the pungency.

Step 5

Add cumin seeds to the hot oil and let them crackle for a few seconds. Stir in the ginger-garlic paste, cooking it until fragrant, approximately 1-2 minutes.

Step 6

Add the chopped onion and sauté until golden brown.

Step 7

Add the chopped tomato, slit green chili, turmeric powder, and black pepper. Cook until the tomatoes are soft and the oil starts to separate, about 3-4 minutes.

Step 8

Drain and add the soaked rice, moong dal, and quinoa to the cooker. Stir to mix all ingredients well.

Step 9

Add 4 cups of water and season with salt. Stir everything together to ensure the salt is distributed evenly.

Step 10

Close the lid of the pressure cooker and cook on high heat until you hear the first whistle. Then, reduce the heat to low and cook for an additional 10 minutes.

Step 11

Turn off the heat and let the pressure release naturally.

Step 12

Once the pressure has released, carefully open the lid and fluff the dal rice mixture with a fork.

Step 13

Garnish with freshly chopped cilantro before serving.

Step 14

Serve hot with yogurt or a green salad for a complete protein-packed meal.

Nutrition Facts

Serving size	1702.7 grams (1702.7g)

Amount per serving	% Daily Value*
Calories	1266

Total Fat 38.40g	49%
Saturated Fat 4.00g	20%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 4208mg	183%
Total Carbohydrate 187.10g	68%
Dietary Fiber 17.10g	61%
Total Sugars 22.20g
Protein 46.60g	93%

Vitamin D 0IU	0%
Calcium 239mg	18%
Iron 12mg	67%
Potassium 2105mg	45%

*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: 27.0%

Protein: 14.6%

Carbs: 58.5%