Low Carb Dal Rice

Savor the comforting flavors of traditional Indian dal rice with a healthy, low-carb twist in this "Low Carb Dal Rice" recipe. This nutrient-packed dish swaps carb-heavy rice for light and fluffy cauliflower rice, perfectly paired with a flavorful, protein-rich moong dal. Cooked with aromatic spices like cumin, turmeric, and garam masala, and finished off with a garnish of fresh cilantro and zesty lemon, this recipe offers a guilt-free indulgence without compromising on taste. Ready in just 40 minutes, it’s an ideal option for a wholesome weeknight dinner or a satisfying meal prep idea. Gluten-free, high in fiber, and keto-friendly, this dish is sure to become a family favorite!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 medium head cauliflower
• 1 cup moong dal (split mung beans)
• 3 cups water
• 2 tablespoons ghee or coconut oil
• 1 medium onion, finely chopped
• 1 medium tomato, chopped
• 2 large garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 0.5 teaspoon red chili powder
• 0.5 teaspoon garam masala
• 1 teaspoon salt
• 2 tablespoons fresh cilantro, chopped
• 1 for serving lemon wedge

Directions

Step 1

Start by preparing the cauliflower rice. Remove the leaves and core from the cauliflower and chop it into large pieces.

Step 2

Grate the cauliflower using a box grater or pulse in a food processor until it resembles the texture of rice. Set aside.

Step 3

Rinse the moong dal under running water until the water runs clear. Drain.

Step 4

In a medium saucepan, combine the rinsed moong dal with 3 cups of water and bring to a boil over medium heat.

Step 5

Reduce the heat to low and simmer for 15-20 minutes, or until the dal is soft and cooked through. Set aside.

Step 6

Heat ghee or coconut oil in a large skillet over medium heat. Add cumin seeds and let them sizzle for a few seconds.

Step 7

Add the chopped onion and cook until it turns translucent, about 5 minutes.

Step 8

Stir in the minced garlic, grated ginger, and cook for another minute until fragrant.

Step 9

Add the chopped tomato and cook until the tomato softens, about 3-4 minutes.

Step 10

Stir in turmeric powder, red chili powder, and garam masala. Cook for another minute to allow the spices to bloom.

Step 11

Add the cooked dal to the skillet with onions and tomatoes. Mix well.

Step 12

Season the dal with salt and let it simmer for another 5 minutes to combine flavors.

Step 13

In a separate large skillet, heat another tablespoon of ghee or coconut oil over medium-high heat. Add the grated cauliflower rice and sauté for 5 minutes until tender.

Step 14

To serve, place a generous scoop of cauliflower rice on a plate and top with the spiced dal.

Step 15

Garnish with freshly chopped cilantro and a squeeze of lemon juice.

Step 16

Serve warm and enjoy your low-carb dal rice!

Nutrition Facts

Serving size	(1665.5g)

Amount per serving	% Daily Value*
Calories	1171.7

Total Fat 33.3g	0%
Saturated Fat 18.2g	0%
Polyunsaturated Fat 0.1g
Cholesterol 84mg	0%
Sodium 3116.5mg	0%
Total Carbohydrate 172.4g	0%
Dietary Fiber 46.9g	0%
Total Sugars 30.4g
Protein 61.0g	0%

Vitamin D 0IU	0%
Calcium 509.5mg	0%
Iron 19.8mg	0%
Potassium 4524.5mg	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: 24.3%

Protein: 19.8%

Carbs: 55.9%