High Protein Dhal Rice

Elevate your comfort food game with this High Protein Dhal Rice recipe, a wholesome fusion of fragrant basmati rice and hearty mixed lentils, simmered to perfection with bold Indian spices like turmeric, garam masala, and cumin. Packed with plant-based protein, this nutritious one-pot meal is beautifully balanced with sautéed onions, minced garlic, and a splash of zesty lemon juice, bringing rich flavors to every bite. Ready in under an hour, this vegetarian and gluten-free dish is ideal for meal prepping or a quick weeknight dinner. Garnished with fresh cilantro and easy to pair with yogurt or a crisp salad, this protein-rich dhal rice is your ticket to a satisfying and nourishing culinary experience.

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Mixed lentils (red and yellow)
• 5 cups Water
• 2 tablespoons Olive oil
• 1 large, finely chopped Onion
• 3 minced Garlic cloves
• 1 inch piece, grated Ginger
• 1 medium, chopped Tomato
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Garam masala
• 0.5 teaspoon Red chili powder
• 1 teaspoon or to taste Salt
• 0.25 cup, chopped Cilantro
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice and lentils separately under cold water until the water runs clear.

Step 2

In a large pot, bring 5 cups of water to a boil. Add the lentils and cook over medium heat for about 20 minutes, or until they are tender. Drain and set aside.

Step 3

In a separate saucepan, bring 2 cups of water to a boil. Add the rinsed basmati rice, cover, and simmer on low heat for 15 minutes or until the rice is cooked and all water is absorbed. Set aside.

Step 4

In a large skillet, heat the olive oil over medium heat. Add cumin seeds and let them splutter for a few seconds.

Step 5

Add the chopped onion and sauté until golden brown.

Step 6

Add minced garlic and grated ginger, and cook for another minute until fragrant.

Step 7

Stir in the chopped tomato and cook until softened.

Step 8

Add turmeric powder, garam masala, and red chili powder. Stir well and cook for another minute to blend the spices.

Step 9

Add the cooked lentils to the skillet, season with salt, and mix thoroughly. Let the mixture simmer on low heat for about 5 minutes.

Step 10

Combine the cooked rice with the lentil mixture, stirring gently to combine evenly.

Step 11

Mix in the chopped cilantro and drizzle with lemon juice just before serving.

Step 12

Serve hot and enjoy your high-protein dhal rice.

Nutrition Facts

Serving size	2007.4 grams (2007.4g)

Amount per serving	% Daily Value*
Calories	925

Total Fat 31.70g	41%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 3598mg	156%
Total Carbohydrate 133.80g	49%
Dietary Fiber 23.40g	84%
Total Sugars 24.10g
Protein 31.30g	63%

Vitamin D 0IU	0%
Calcium 261mg	20%
Iron 16mg	88%
Potassium 1651mg	35%

*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: 30.2%

Protein: 13.2%

Carbs: 56.6%