High Protein Rice with Dal

Delight in the wholesome goodness of High Protein Rice with Dal, a comforting one-pot meal that’s as nutritious as it is flavorful. This protein-packed recipe combines fluffy basmati rice with a medley of mixed lentils, including masoor dal, moong dal, and toor dal, simmered to perfection with aromatic spices like cumin, mustard seeds, and turmeric. Sautéed onion, garlic, ginger, and a hint of green chili infuse every bite with a burst of savory warmth, while fresh curry leaves and a garnish of cilantro add a fragrant finish. Ideal for a balanced weeknight dinner, this high-protein dish is both hearty and satisfying, offering a perfect fusion of nutrition and taste. Perfectly suited for vegetarians and those seeking a wholesome meal, this recipe provides a satisfying source of plant-based protein in just under an hour.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Mixed lentils (masoor dal, moong dal, and toor dal)
• 4 cups Water
• 1 medium, chopped Onion
• 1 medium, chopped Tomato
• 1 inch, grated Ginger
• 3 cloves, minced Garlic
• 1 medium, sliced Green chili
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Mustard seeds
• 8 leaves Curry leaves
• 1 teaspoon Salt
• 2 tablespoons Vegetable oil
• 2 tablespoons, chopped Cilantro

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear to remove excess starch. Set aside.

Step 2

Rinse the mixed lentils thoroughly and soak them in warm water for about 20 minutes to help them cook faster.

Step 3

In a large pot, heat the vegetable oil over medium heat.

Step 4

Add cumin seeds and mustard seeds to the hot oil. Let them crackle for about 30 seconds, releasing their aroma.

Step 5

Add chopped onion, ginger, garlic, and green chili to the pot. Sauté until the onions turn golden brown.

Step 6

Stir in the chopped tomato and turmeric powder. Cook until the tomatoes become soft and incorporate well with the mixture.

Step 7

Drain the soaked lentils and add them to the pot. Stir well to combine with the onion-tomato mixture.

Step 8

Pour in 4 cups of water and add salt. Stir well and bring the mixture to a boil.

Step 9

Reduce the heat to low, cover the pot, and allow the lentils to simmer for about 15-20 minutes or until they are cooked and soft.

Step 10

Once the lentils are cooked, add the rinsed basmati rice to the pot and stir gently.

Step 11

Add the curry leaves, cover the pot, and cook on low heat for another 15 minutes or until the rice is fully cooked and has absorbed all the flavors.

Step 12

Remove the pot from the heat and let it sit, covered, for another 5 minutes to allow all the flavors to meld together.

Step 13

Fluff the rice with a fork, garnish with chopped cilantro, and serve warm.

Nutrition Facts

Serving size	1720.6 grams (1720.6g)

Amount per serving	% Daily Value*
Calories	1343

Total Fat 32.00g	41%
Saturated Fat 4.50g	23%
Polyunsaturated Fat 16.90g
Cholesterol 0mg	0%
Sodium 3598mg	156%
Total Carbohydrate 207.00g	75%
Dietary Fiber 36.40g	130%
Total Sugars 22.60g
Protein 64.50g	129%

Vitamin D 0IU	0%
Calcium 316mg	24%
Iron 20mg	113%
Potassium 2756mg	59%

*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: 21.0%

Protein: 18.8%

Carbs: 60.3%