Dhansak with Brown Rice

Transform your dinner table with this hearty and wholesome Dhansak with Brown Rice, a comforting classic from Parsi cuisine that’s brimming with flavor and nutrition. This one-pot wonder combines a medley of protein-packed lentils—Toor, Masoor, and Chana Dal—alongside tender vegetables like eggplant and pumpkin, all infused with aromatic spices such as turmeric, cumin, and garam masala. The rich, tangy depth comes from tamarind pulp, while fresh cilantro adds a burst of herby freshness. Paired with nutty, fiber-rich brown rice, this dish is as nutritious as it is satisfying. Whether you’re craving a plant-forward meal or exploring the vibrant flavors of Indian cuisine, this Dhansak strikes the perfect balance of earthy, spicy, and savory notes.

Nutriscore Rating: 81/100

Prep Time:30 mins

Cook Time:60 mins

Total Time:90 mins

Servings: 4

Ingredients

• 1 cup Toor dal (pigeon peas)
• 0.5 cup Masoor dal (red lentils)
• 0.5 cup Chana dal (split chickpeas)
• 1 medium Eggplant, diced
• 1 cup Pumpkin or butternut squash, diced
• 2 medium Tomato, chopped
• 1 large Onion, finely chopped
• 3 Garlic cloves, minced
• 1 inch piece Ginger, grated
• 2 Green chilies, slit
• 2 tablespoons Vegetable oil
• 1 teaspoon Turmeric powder
• 1 teaspoon Red chili powder
• 1 teaspoon Coriander powder
• 1 teaspoon Cumin powder
• 1 teaspoon Garam masala
• 1 tablespoon Tamarind pulp
• 0.25 cup Fresh cilantro, chopped
• 1 cup Brown rice
• 4 cups Water
• 1.5 teaspoons Salt

Directions

Step 1

Rinse toor dal, masoor dal, and chana dal under running water until the water runs clear. Soak them in water for 15-20 minutes.

Step 2

In a pressure cooker or large pot, combine the rinsed dal, diced eggplant, diced pumpkin, chopped tomatoes, 1/2 teaspoon turmeric powder, and 3 cups of water. Cook for 3-4 whistles in a pressure cooker or simmer until the dal and vegetables are soft and mushy in a pot.

Step 3

While the dal cooks, rinse the brown rice under running water and add it to a pot with 2 cups of water and a pinch of salt. Bring to a boil, then reduce the heat, cover, and let it simmer until the rice is cooked and the water is absorbed, about 35-40 minutes.

Step 4

Once the dal mixture is cooked, use an immersion blender or potato masher to mash it into a thick, smooth consistency. Set aside.

Step 5

Heat vegetable oil in a large pan over medium heat. Add the chopped onion and sauté until golden brown, about 5-7 minutes.

Step 6

Stir in the minced garlic, grated ginger, and slit green chilies, cooking until fragrant, about 1-2 minutes.

Step 7

Add the remaining turmeric powder, red chili powder, coriander powder, cumin powder, and garam masala to the pan, stirring to toast the spices for about 30 seconds.

Step 8

Add the mashed dal mixture to the pan and stir well to combine with the spices. Bring it to a gentle simmer.

Step 9

Stir in the tamarind pulp, adjust the salt to taste, and let the dhansak simmer for 5-10 minutes. Adjust the consistency with water if necessary.

Step 10

Garnish the dhansak with fresh cilantro and serve hot with the cooked brown rice on the side.

Nutrition Facts

Serving size	(2547.9g)

Amount per serving	% Daily Value*
Calories	1993.7

Total Fat 41.1g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 16.8g
Cholesterol 0mg	0%
Sodium 3709.4mg	0%
Total Carbohydrate 342.6g	0%
Dietary Fiber 81.9g	0%
Total Sugars 49.0g
Protein 90.1g	0%

Vitamin D 0IU	0%
Calcium 581.4mg	0%
Iron 27.3mg	0%
Potassium 6808.4mg	0%

*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: 17.6%

Protein: 17.2%

Carbs: 65.2%