Heart-Healthy Dhal Rice

Discover the wholesome goodness of Heart-Healthy Dhal Rice, a flavorful fusion of protein-packed red lentils and nutrient-rich brown rice. This simple yet nourishing recipe is naturally vegan, loaded with anti-inflammatory spices like turmeric, cumin, and coriander, and elevated by the freshness of baby spinach, lemon juice, and cilantro. Perfect for a balanced meal, this dish combines tender lentils simmered to perfection with fragrant sautéed garlic and onion, served atop fluffy brown rice for a fiber-rich, heart-friendly base. Ready in under an hour, it’s ideal for busy weeknights or meal prep. Boost your health and satisfy your taste buds with this aromatic, plant-based comfort food!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup brown rice
• 1 cup red lentils (masoor dal)
• 4 cups water
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic cloves, minced
• 1 teaspoon fresh ginger, minced
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon salt
• 2 cups baby spinach
• 1 tablespoon fresh lemon juice
• 0.25 cup cilantro leaves, chopped

Directions

Step 1

Rinse the brown rice under cold water until the water runs clear. Combine the rice and 2 cups of water in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 30 minutes or until tender.

Step 2

While the rice is cooking, rinse the red lentils thoroughly and set aside.

Step 3

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

Step 4

Add the minced garlic and ginger to the skillet and cook for an additional 2 minutes until fragrant.

Step 5

Stir in the turmeric powder, ground cumin, and ground coriander, cooking for 1 minute to toast the spices.

Step 6

Add the rinsed lentils and 2 cups of water to the skillet with the spices. Bring the mixture to a boil, then reduce heat and simmer for about 20 minutes, stirring occasionally, until the lentils are soft and starting to break down.

Step 7

Add salt and baby spinach to the simmering lentils, stirring until the spinach wilts and mixes well with the dhal.

Step 8

Once the rice is cooked, fluff it with a fork and serve a portion onto each plate.

Step 9

Squeeze fresh lemon juice over the dhal, stir, and adjust seasoning if necessary.

Step 10

Spoon the lentil mixture over the brown rice. Garnish with chopped cilantro leaves.

Step 11

Serve warm and enjoy this heart-healthy meal that’s packed with flavor and essential nutrients.

Nutrition Facts

Serving size	(1655.8g)

Amount per serving	% Daily Value*
Calories	815.0

Total Fat 32.3g	0%
Saturated Fat 5.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1293.0mg	0%
Total Carbohydrate 108.8g	0%
Dietary Fiber 26.4g	0%
Total Sugars 10.3g
Protein 28.6g	0%

Vitamin D 0IU	0%
Calcium 295.9mg	0%
Iron 13.9mg	0%
Potassium 1269.5mg	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: 34.6%

Protein: 13.6%

Carbs: 51.8%