Low Fat Dal Rice

Discover ultimate comfort food with a healthy twist in this Low Fat Dal Rice recipe. Perfectly combining fluffy basmati rice and protein-rich yellow split moong dal, this dish is gently simmered with aromatic spices like cumin, mustard seeds, and turmeric for a burst of flavor. A sautéed mix of garlic, ginger, green chilies, and curry leaves elevates the dish, while a splash of lemon juice and a fresh cilantro garnish add a zesty finish. This one-pot, low-fat vegetarian meal is quick to prepare, taking just 45 minutes from start to finish, and is ideal for a satisfying weeknight dinner or a light, wholesome lunch. Pair it with yogurt or a refreshing salad for a nutritionally balanced, heart-healthy plate that’s as delicious as it is guilt-free.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1/2 cup Yellow split moong dal (lentils)
• 3 cups Water
• 1/2 teaspoon Turmeric powder
• 1 teaspoon Salt
• 1 teaspoon Cumin seeds
• 1 teaspoon Mustard seeds
• 1 teaspoon Ginger, grated
• 2 cloves Garlic, minced
• 1 large Green chili, chopped
• 1 medium Tomato, chopped
• 10 leaves Curry leaves
• 1 medium Onion, finely chopped
• 1 tablespoon Lemon juice
• 2 tablespoons Cilantro, chopped
• 1 tablespoon Low fat cooking oil

Directions

Step 1

Rinse the basmati rice and moong dal separately under running water, then soak them in water for about 15 minutes. Drain and set aside.

Step 2

In a medium saucepan, add the soaked rice, dal, and 3 cups of water. Add turmeric powder and 1/2 teaspoon of salt. Stir well and bring to a boil over medium heat.

Step 3

Once boiling, reduce the heat to low, cover the pan, and let it simmer for about 20 minutes or until the rice and dal are fully cooked and the water is absorbed.

Step 4

In a separate pan, heat 1 tablespoon of low-fat cooking oil over medium heat. Add cumin seeds and mustard seeds and let them splutter.

Step 5

Add grated ginger, minced garlic, and chopped green chili to the pan. Sauté for about 1 minute until fragrant.

Step 6

Add chopped onion and curry leaves to the pan. Sauté until the onion turns golden brown.

Step 7

Stir in the chopped tomato and cook until the tomato softens and releases its juices.

Step 8

Remove the cooked rice-dal mixture from heat and gently fluff with a fork. Add the cooked spice mixture to the rice and dal.

Step 9

Mix everything together gently to incorporate the flavors. Add lemon juice and the remaining 1/2 teaspoon of salt. Adjust seasoning to taste.

Step 10

Garnish with freshly chopped cilantro before serving.

Step 11

Serve the low-fat dal rice hot with a side of yogurt or a light salad for a complete meal.

Nutrition Facts

Serving size	(1344.7g)

Amount per serving	% Daily Value*
Calories	839.0

Total Fat 18.4g	0%
Saturated Fat 1.8g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2422.7mg	0%
Total Carbohydrate 136.1g	0%
Dietary Fiber 15.3g	0%
Total Sugars 13.6g
Protein 36.7g	0%

Vitamin D 0IU	0%
Calcium 303.3mg	0%
Iron 13.9mg	0%
Potassium 2080.4mg	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: 19.3%

Protein: 17.1%

Carbs: 63.5%