High Protein Masala Bhat

Elevate your weeknight meals with this wholesome and flavorful High Protein Masala Bhat, a healthy twist on the traditional Indian spiced rice dish. Packed with protein-rich red lentils, hearty chickpeas, and vibrant mixed vegetables, this one-pot wonder is as nutritious as it is delicious. Aromatic spices like cumin, garam masala, and turmeric infuse the basmati rice with warm, comforting flavors, while a touch of fresh cilantro adds the perfect finishing touch. Ready in just 45 minutes, this protein-powered recipe is ideal for busy days, vegan-friendly, and gluten-free. Serve it as a standalone main course or pair it with yogurt or a fresh salad for a complete, satisfying meal. Perfect for meal prep or impressing guests with its bold, aromatic taste!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 cup Split red lentils (Masoor dal)
• 1 cup Chickpeas (canned or cooked)
• 1 cup Mixed vegetables (carrots, peas, green beans)
• 1 medium, finely chopped Onion
• 1 medium, chopped Tomato
• 1 tablespoon Ginger-garlic paste
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Garam masala
• 1 teaspoon Cumin seeds
• 1 Bay leaf
• 2 tablespoons Oil
• 1 teaspoon (or to taste) Salt
• 2.5 cups Water
• 2 tablespoons, chopped Fresh cilantro leaves

Directions

Step 1

Rinse the basmati rice and red lentils under cold water until the water runs clear. Drain and set aside.

Step 2

Heat oil in a large pan or pressure cooker over medium heat. Add cumin seeds and bay leaf, and sauté until the seeds start to splutter.

Step 3

Add the chopped onions and sauté until they are golden brown.

Step 4

Stir in the ginger-garlic paste and cook for another minute until the raw smell disappears.

Step 5

Add the chopped tomatoes and cook until they become soft and mushy.

Step 6

Mix in the turmeric powder, red chili powder, and salt. Stir well to combine the spices with the mixture.

Step 7

Add the rinsed rice, red lentils, chickpeas, and mixed vegetables to the pan. Stir everything gently to coat with the spices.

Step 8

Pour in the water and bring to a boil. Once boiling, reduce the heat and cover with a lid.

Step 9

Simmer on low heat for about 20 minutes or until the rice and lentils are fully cooked and have absorbed the water.

Step 10

If using a pressure cooker, close the lid and cook over medium heat for 2 whistles, then allow the pressure to release naturally.

Step 11

Once cooked, sprinkle the garam masala and gently fluff the rice with a fork.

Step 12

Garnish with fresh cilantro leaves and serve the High Protein Masala Bhat hot.

Nutrition Facts

Serving size	1719.4 grams (1719.4g)

Amount per serving	% Daily Value*
Calories	1537

Total Fat 38.60g	49%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 0.10g
Cholesterol 0mg	0%
Sodium 4643mg	202%
Total Carbohydrate 239.10g	87%
Dietary Fiber 44.10g	158%
Total Sugars 41.20g
Protein 66.10g	132%

Vitamin D 0IU	0%
Calcium 411mg	32%
Iron 26mg	147%
Potassium 2616mg	56%

*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: 22.2%

Protein: 16.9%

Carbs: 61.0%