Low Sodium Rice with Dal

Discover the comforting simplicity of Low Sodium Rice with Dal, a wholesome dish that’s perfect for healthy, flavorful meals. This recipe combines fluffy basmati rice with protein-packed yellow moong dal (or red lentils), infused with the warm, aromatic flavors of cumin, turmeric, and coriander. With the natural sweetness of sautéed onions and tomatoes, and just a hint of heat from cayenne and black pepper, it's a balanced, low-sodium option that doesn’t compromise on taste. Prepared in under an hour, this nourishing one-pot meal is finished with a sprinkle of fresh cilantro for a burst of color and freshness. Perfect for busy weeknights or meal prep, Low Sodium Rice with Dal is comfort food at its healthiest—great as a standalone entrée or paired with your favorite side dishes.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 0.5 cup split yellow moong dal (or red lentils)
• 1 medium onion
• 1 medium tomato
• 2 cloves garlic cloves
• 1 inch piece fresh ginger
• 1 teaspoon cumin seeds
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper
• 0.5 teaspoon black pepper
• 1 leaf bay leaf
• 3.5 cups water
• 2 tablespoons fresh cilantro
• 1 tablespoon olive oil

Directions

Step 1

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

Step 2

Rinse the moong dal well and soak it in water for about 15 minutes. Drain and set aside.

Step 3

Finely chop the onion, tomato, garlic cloves, and ginger. Set aside.

Step 4

Heat olive oil in a large saucepan over medium heat. Add the cumin seeds and bay leaf, and sauté for about 30 seconds until aromatic.

Step 5

Add the chopped onions and sauté until they become translucent.

Step 6

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

Step 7

Add the chopped tomato and cook until it softens, about 2-3 minutes.

Step 8

Add turmeric powder, ground coriander, cayenne pepper, and black pepper to the mixture. Stir well to combine flavors.

Step 9

Add the drained moong dal to the saucepan and mix well with the spices.

Step 10

Pour in 3.5 cups of water into the pan and bring it to a boil.

Step 11

Once boiling, add the rinsed basmati rice and mix. Reduce heat to a simmer, cover the pan, and let it cook for about 15 minutes or until both rice and dal are tender and water is absorbed.

Step 12

Turn off the heat and let it rest for 5 minutes, covered, for flavors to meld.

Step 13

Fluff the rice and dal gently with a fork, and garnish with chopped fresh cilantro before serving.

Nutrition Facts

Serving size	(1460.3g)

Amount per serving	% Daily Value*
Calories	878.6

Total Fat 17.8g	0%
Saturated Fat 2.9g	0%
Polyunsaturated Fat 1.4g
Cholesterol 0mg	0%
Sodium 1235.7mg	0%
Total Carbohydrate 145.9g	0%
Dietary Fiber 14.9g	0%
Total Sugars 20.6g
Protein 36.8g	0%

Vitamin D 0IU	0%
Calcium 316.3mg	0%
Iron 14.7mg	0%
Potassium 2012.3mg	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: 18.0%

Protein: 16.5%

Carbs: 65.5%