Low Fat Spinach Dhal Rice

Elevate your weeknight dinner with this comforting and nutritious Low Fat Spinach Dhal Rice! This one-pot vegetarian dish combines fragrant basmati rice, protein-packed yellow split lentils, and tender spinach leaves for a wholesome meal that's as satisfying as it is healthy. Infused with warm spices like turmeric, cumin, and coriander, this recipe is a symphony of flavors that's easy to prepare in just 45 minutes. With minimal oil and the option to customize the heat level with green chilies, it's perfect for those seeking a heart-healthy, low-fat option without compromising on taste. Serve it as a standalone dish or pair it with yogurt or a fresh salad for a complete meal. Embrace the goodness of plant-based comfort food with this vibrant and delicious rice and lentil recipe!

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Uncooked basmati rice
• 1 cup Yellow split lentils (moong dal)
• 4 cups Fresh spinach leaves
• 1 medium Onion, finely chopped
• 1 medium Tomato, finely chopped
• 3 Garlic cloves, minced
• 1 teaspoon Fresh ginger, minced or grated
• 2 Green chilies, sliced (optional)
• 0.5 teaspoons Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 4 cups Low-sodium vegetable broth or water
• 1 teaspoon Salt
• 0.5 teaspoons Black pepper
• 2 tablespoons Fresh cilantro for garnish (optional)
• 1 teaspoon Non-stick cooking spray or 1 tsp of olive oil

Directions

Step 1

Rinse the basmati rice and yellow split lentils separately under running water until the water runs clear. Set aside.

Step 2

Heat a large non-stick pot over medium heat and lightly coat with non-stick cooking spray or 1 teaspoon of olive oil.

Step 3

Add the chopped onion, garlic, and ginger to the pot. Sauté for 2-3 minutes until fragrant and the onions are translucent.

Step 4

Stir in the green chilies (optional), turmeric powder, ground cumin, and ground coriander. Cook for another 1 minute to toast the spices.

Step 5

Add the chopped tomato to the pot and cook for 2-3 minutes until it softens.

Step 6

Add the rinsed lentils and vegetable broth (or water) to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 10 minutes.

Step 7

After 10 minutes, add the rinsed rice to the pot. Stir gently and continue to cook over low heat, covered, for 15-20 minutes or until the rice and lentils are tender, and the liquid is absorbed.

Step 8

While the rice and lentils are cooking, rinse and roughly chop the spinach leaves. Add them to the pot during the last 5 minutes of cooking and stir gently to combine.

Step 9

Season with salt and black pepper, adjusting to taste.

Step 10

Turn off the heat and let the dish sit covered for 5 minutes to allow the flavors to meld.

Step 11

Fluff the rice and lentils with a fork, garnish with fresh cilantro if desired, and serve warm.

Nutrition Facts

Serving size	(1760.9g)

Amount per serving	% Daily Value*
Calories	1642.3

Total Fat 7.3g	0%
Saturated Fat 1.2g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 3048.2mg	0%
Total Carbohydrate 316.9g	0%
Dietary Fiber 30.5g	0%
Total Sugars 22.6g
Protein 73.2g	0%

Vitamin D 0IU	0%
Calcium 535.7mg	0%
Iron 23.7mg	0%
Potassium 4681.8mg	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: 4.0%

Protein: 18.0%

Carbs: 78.0%