Low Fat Dhal Rice

Discover the perfect balance of simplicity, nutrition, and flavor with this Low Fat Dhal Rice recipe—a wholesome one-pot meal that’s both satisfying and heart-healthy. Made with fluffy basmati rice, protein-packed split yellow moong dal, and a gentle medley of aromatic spices like cumin, turmeric, and ginger, this dish is a comforting and fuss-free delight. A lightly spiced onion-tomato sauté adds a layer of savory depth, while fresh cilantro and a splash of lemon juice lend brightness to every bite. Ready in just 45 minutes, this low-fat, high-protein recipe is an ideal choice for a quick weeknight meal, a make-ahead lunch, or as a vibrant accompaniment to your favorite curry. Perfect for anyone seeking plant-based, gluten-free, and low-oil recipes, this Dhal Rice guarantees a guilt-free indulgence that doesn’t skimp on flavor!

Nutriscore Rating: 71/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 0.5 teaspoon Turmeric powder
• 0.5 cup Split yellow moong dal
• 4 cups Water
• 1 teaspoon Salt
• 1 medium, finely chopped Onion
• 2 minced Garlic cloves
• 1 medium, chopped Tomato
• 1 finely chopped Green chili
• 0.5 teaspoon Cumin seeds
• 1 tablespoon Oil
• 2 tablespoons, chopped Cilantro
• 1 inch, grated Ginger
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the basmati rice in cold water until the water runs clear. Set aside.

Step 2

Rinse the moong dal thoroughly and soak it in water for about 15 minutes.

Step 3

In a deep pot, bring 4 cups of water to a boil and add the soaked moong dal, 0.5 teaspoon turmeric powder, and 1 teaspoon of salt.

Step 4

Reduce the heat to medium and simmer for 15 minutes or until the dal is partially cooked.

Step 5

Add the rinsed basmati rice to the pot and stir to combine. Simmer for another 10-12 minutes, or until both the rice and dal are fully cooked and water is absorbed.

Step 6

In a separate pan, heat 1 tablespoon of oil over medium heat. Add 0.5 teaspoon of cumin seeds and sauté for about 30 seconds until they start to splutter.

Step 7

Add 1 medium chopped onion, 2 minced garlic cloves, and 1 inch of grated ginger to the pan. Sauté until the onions become translucent.

Step 8

Stir in 1 chopped tomato and 1 finely chopped green chili, cooking for another 3-4 minutes until the tomato softens.

Step 9

Pour the onion and tomato mixture over the cooked rice and dal. Gently mix them together.

Step 10

Cover and let the flavors meld together for another 5 minutes on low heat.

Step 11

Remove from heat and stir in 1 tablespoon of lemon juice and 2 tablespoons of chopped cilantro.

Step 12

Serve warm and enjoy the low-fat dhal rice as a standalone meal or as a side dish.

Nutrition Facts

Serving size	(1611.6g)

Amount per serving	% Daily Value*
Calories	868.0

Total Fat 17.1g	0%
Saturated Fat 1.6g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3597.6mg	0%
Total Carbohydrate 145.2g	0%
Dietary Fiber 13.9g	0%
Total Sugars 18.8g
Protein 36.4g	0%

Vitamin D 0IU	0%
Calcium 260.8mg	0%
Iron 12.8mg	0%
Potassium 2015.8mg	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: 17.5%

Protein: 16.5%

Carbs: 66.0%