Mediterranean Diet Rice with Dal

Experience the perfect fusion of Mediterranean and South Asian flavors with this wholesome Mediterranean Diet Rice with Dal. This one-pot dish combines nutty brown rice and protein-packed red lentils, simmered in aromatic spices like cumin, coriander, and turmeric for a warm, vibrant base. Fresh spinach, juicy cherry tomatoes, and a splash of lemon juice add a fresh, zesty touch, while olive oil keeps it heart-healthy. Cooked in flavorful vegetable broth and garnished with fragrant parsley, this recipe is a nutritional powerhouse packed with fiber, vitamins, and plant-based protein. Ready in under an hour and perfect for meal prep, this gluten-free and vegan-friendly dish is a satisfying and flavorful way to embrace the Mediterranean diet. Serve it as a hearty main or a comforting side to elevate any meal!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 1 cup Red lentils (masoor dal)
• 2 tablespoons Olive oil
• 1 medium, finely chopped Onion
• 3 cloves, minced Garlic
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 1 cup, halved Cherry tomatoes
• 2 cups, packed Spinach
• 3 cups Vegetable broth
• 1 teaspoon, or to taste Salt
• 0.5 teaspoon Black pepper
• 1 tablespoon Lemon juice
• 0.25 cup Chopped fresh parsley

Directions

Step 1

Rinse the brown rice and red lentils separately under cold running water until the water runs clear. Set aside.

Step 2

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

Step 3

Add the minced garlic and cumin seeds to the saucepan. Stir and cook for an additional minute until fragrant.

Step 4

Stir in the coriander powder and turmeric powder, allowing the spices to lightly toast with the aromatics for about 1 minute.

Step 5

Add the halved cherry tomatoes to the mixture and cook for 3-4 minutes until they begin to soften.

Step 6

Add the rinsed lentils to the saucepan, stirring to coat them well with the spice mixture.

Step 7

Pour in the vegetable broth, stir well, and bring to a boil. Reduce the heat to low, cover, and simmer for 20 minutes.

Step 8

After 20 minutes, add the rinsed brown rice, spinach, salt, and black pepper to the saucepan. Stir to combine everything evenly.

Step 9

Cover the pan again and continue simmering on low heat for an additional 20 minutes, or until the rice and lentils are tender, and the liquid is absorbed.

Step 10

Remove the saucepan from heat. Stir in the lemon juice and garnish with fresh parsley.

Step 11

Let it sit for 5 minutes before serving to allow the flavors to meld beautifully.

Step 12

Serve warm, enjoy your Mediterranean Diet Rice with Dal!

Nutrition Facts

Serving size	1563.8 grams (1563.8g)

Amount per serving	% Daily Value*
Calories	1136

Total Fat 39.10g	50%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 4.90g
Cholesterol 0mg	0%
Sodium 4165mg	181%
Total Carbohydrate 162.00g	59%
Dietary Fiber 35.80g	128%
Total Sugars 27.30g
Protein 43.50g	87%

Vitamin D 0IU	0%
Calcium 400mg	31%
Iron 19mg	103%
Potassium 3554mg	76%

*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: 30.0%

Protein: 14.8%

Carbs: 55.2%