Heart-Healthy Spinach Dhal Rice

Embrace wholesome comfort with this Heart-Healthy Spinach Dhal Rice, a nourishing one-pot meal that's perfect for busy weeknights or meal prep. This vibrant dish features hearty brown rice and protein-packed split red lentils, simmered with fragrant garlic, ginger, and earthy spices like turmeric, cumin, and coriander. Fresh spinach is folded in for a boost of nutrients and bright green color, while a splash of lemon juice adds a refreshing tang. Cooked in just one pot for easy cleanup, this recipe is low in sodium, high in fiber, and rich in plant-based goodness. Garnish with cilantro for an herby finish and serve it as a satisfying standalone meal or a flavorful side dish. Simple, nutritious, and utterly delicious, this recipe is ideal for anyone looking to enjoy healthy, balanced eating without compromising on taste!

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown rice
• 0.5 cup Split red lentils (masoor dal)
• 4 cups Fresh spinach
• 4 cups Water
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 2 cloves Garlic cloves, minced
• 1 teaspoon Ginger, grated
• 1 tablespoon Olive oil
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Cilantro, chopped (optional)
• 1 tablespoon Lemon juice

Directions

Step 1

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

Step 2

In a large pot, heat the olive oil over medium heat. Add the minced garlic and grated ginger, and sauté for 1-2 minutes until fragrant.

Step 3

Add the turmeric, ground cumin, and ground coriander to the pot, stirring well to bloom the spices for 30 seconds.

Step 4

Stir in the rinsed brown rice and red lentils, coating them with the spice mixture.

Step 5

Pour in the water, then add the salt and black pepper. Stir well and bring the mixture to a boil.

Step 6

Reduce the heat to low, cover the pot with a lid, and simmer for 20 minutes, stirring occasionally to prevent sticking.

Step 7

Add the fresh spinach to the pot and gently stir it into the rice and lentil mixture. Cover again and cook for another 10-15 minutes, or until the rice and lentils are fully cooked and tender.

Step 8

Turn off the heat and squeeze the lemon juice over the dish. Stir well to incorporate.

Step 9

Garnish with chopped cilantro if desired and serve warm.

Nutrition Facts

Serving size	(1425.4g)

Amount per serving	% Daily Value*
Calories	762.4

Total Fat 17.5g	0%
Saturated Fat 2.8g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1321.1mg	0%
Total Carbohydrate 119.1g	0%
Dietary Fiber 18.5g	0%
Total Sugars 3.3g
Protein 34.9g	0%

Vitamin D 0IU	0%
Calcium 281.3mg	0%
Iron 14.2mg	0%
Potassium 886.5mg	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: 20.4%

Protein: 18.0%

Carbs: 61.6%