Low Fat Rice with Dal

Enjoy a wholesome and nourishing meal with this Low Fat Rice with Dal recipe, a perfect combination of fluffy basmati rice and creamy moong dal infused with aromatic spices. This healthy dish is packed with plant-based protein and made using minimal oil, making it a guilt-free comfort food. With fragrant cumin, zesty ginger, and turmeric-laced dal, every bite is bursting with flavor yet light on calories. Ready in just 45 minutes, this easy-to-prepare dish is ideal for busy weeknights or a nutritious lunch. Serve it as a standalone meal or pair it with a side of salad or yogurt for a balanced, satisfying experience.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Basmati rice
• 1 cup Moong dal (split yellow lentils)
• 3 cups Water
• 1 medium Onion
• 1 medium Tomato
• 2 cloves Garlic
• 1 inch Ginger
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Cumin seeds
• 1 teaspoon Salt
• 1 spray/teaspoon Cooking spray or a few drops of oil
• 2 tablespoons Fresh coriander
• 1 small Green chili (optional)

Directions

Step 1

Rinse the basmati rice and moong dal separately under cold running water until the water runs clear. Drain well.

Step 2

In a medium saucepan, add the rice, 2 cups of water, and a pinch of salt. Bring to a boil over medium-high heat. Once boiling, reduce the heat to low, cover, and let it simmer for 15 minutes or until the rice is cooked and water is absorbed. Fluff with a fork and set aside.

Step 3

While the rice is cooking, chop the onion, tomato, green chili (if using), and finely mince the garlic and ginger.

Step 4

In another medium saucepan, lightly coat the bottom with cooking spray or a few drops of oil and heat over medium heat.

Step 5

Add cumin seeds and let them sizzle for a few seconds until fragrant.

Step 6

Add minced garlic and ginger, sauté for 30 seconds, then add the chopped onion. Cook until the onion becomes translucent, about 3-4 minutes.

Step 7

Stir in the turmeric powder and chopped tomato. Cook for another 2-3 minutes until the tomato softens.

Step 8

Add the rinsed moong dal to the pan, followed by 1 cup of water and salt. Stir everything together.

Step 9

Bring it to a boil and then lower the heat to let it simmer, partially covered, for 15-20 minutes or until the dal is tender and the mixture thickens, stirring occasionally.

Step 10

If the dal looks too thick, you can add a bit more water to reach your desired consistency. Adjust salt to taste.

Step 11

Once the dal is done, garnish with freshly chopped coriander and stir to combine.

Step 12

Serve the cooked dal over rice or mix them together, garnished with additional coriander if desired.

Nutrition Facts

Serving size	(1432.6g)

Amount per serving	% Daily Value*
Calories	1095.4

Total Fat 5.4g	0%
Saturated Fat 0.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3600.9mg	0%
Total Carbohydrate 203.1g	0%
Dietary Fiber 21.7g	0%
Total Sugars 18.1g
Protein 60.6g	0%

Vitamin D 0IU	0%
Calcium 294.5mg	0%
Iron 19.2mg	0%
Potassium 3222.4mg	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: 4.4%

Protein: 22.0%

Carbs: 73.6%