Mediterranean Diet Dhal Rice

Experience the perfect fusion of comfort food and wholesome eating with Mediterranean Diet Dhal Rice, a vibrant dish that combines the earthy flavors of red lentils and aromatic basmati rice with a nutrient-packed spin. Infused with bold spices like cumin, turmeric, and coriander, this hearty recipe is elevated by the addition of chopped tomatoes, leafy spinach, and a zing of fresh lemon juice. Cooked in rich vegetable broth and finished with a garnish of fresh cilantro, this vegetarian-friendly dish is as healthy as it is flavorful. Ready in just one hour, it’s a delicious, one-pot wonder that fits perfectly into a Mediterranean-inspired lifestyle. Serve it as a satisfying main course or a nutritious side, and enjoy a bowl of comfort that’s bursting with flavor, color, and health benefits! Keywords: Mediterranean Diet, Dhal Rice, healthy lentil recipes, vegetarian dinner, basmati rice dish, wholesome comfort food.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 1 cup White basmati rice
• 2 tablespoons Olive oil
• 1 large, chopped Onion
• 3 minced Garlic cloves
• 1 tablespoon, grated Fresh ginger
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Coriander powder
• 1 cup Chopped tomatoes
• 2 cups, chopped Spinach
• 4 cups Vegetable broth
• 2 tablespoons Lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup, chopped Fresh cilantro

Directions

Step 1

Rinse the red lentils and rice separately under cold water until the water runs clear to remove excess starch and impurities.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add the minced garlic, grated ginger, and cumin seeds to the pot. Stir and cook for another 2 minutes until fragrant.

Step 4

Stir in the turmeric powder and coriander powder, allowing the spices to toast for another minute.

Step 5

Add the chopped tomatoes to the mixture and cook, stirring occasionally, until the tomatoes have softened, about 5 minutes.

Step 6

Stir in the rinsed red lentils, ensuring they are coated with the spice mixture.

Step 7

Pour in the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a simmer and cover the pot. Let it cook for 20 minutes or until the lentils are tender.

Step 8

While the dhal is simmering, in a separate pot, combine the rinsed basmati rice with 2 cups of water and a pinch of salt. Bring to a boil, reduce to a simmer, cover, and cook for 12-15 minutes until the rice is fluffy and fully cooked.

Step 9

Add the chopped spinach to the dhal and cook for another 5 minutes until wilted.

Step 10

Stir in the lemon juice, salt, and black pepper into the dhal. Taste and adjust seasoning if necessary.

Step 11

Once the rice is cooked, fluff it with a fork and serve a portion on each plate, ladling the dhal over the rice.

Step 12

Garnish with fresh chopped cilantro and serve immediately.

Nutrition Facts

Serving size	1851.4 grams (1851.4g)

Amount per serving	% Daily Value*
Calories	1753

Total Fat 40.40g	52%
Saturated Fat 6.80g	34%
Polyunsaturated Fat 5.60g
Cholesterol 0mg	0%
Sodium 4700mg	204%
Total Carbohydrate 291.50g	106%
Dietary Fiber 38.30g	137%
Total Sugars 34.00g
Protein 56.20g	112%

Vitamin D 0IU	0%
Calcium 397mg	31%
Iron 19mg	105%
Potassium 4041mg	86%

*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: 20.7%

Protein: 12.8%

Carbs: 66.5%