Low Sodium Spinach Dhal Rice

Experience the wholesome goodness of Low Sodium Spinach Dhal Rice, a nourishing one-pot meal that's perfect for a healthy, flavorful dinner. This recipe combines fluffy basmati rice with tender yellow lentils simmered in a vibrant, spiced spinach mixture featuring turmeric, cumin, and fragrant curry leaves. Fresh spinach and aromatic ingredients like garlic, ginger, and tomatoes make this dish as nutrient-packed as it is delicious, while the absence of added salt ensures it meets low-sodium dietary needs. Quick to prep and ready in just 45 minutes, this comforting rice and lentil dish is ideal for anyone seeking a heart-healthy, plant-based meal. Serve it hot and garnish with fresh cilantro for a satisfying, guilt-free delight!

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 lentils (moong dal)
• 2 cups Fresh spinach
• 1 medium Onion
• 2 units Garlic cloves
• 1 teaspoon Ginger
• 1 medium Tomato
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Ground cumin
• 0.5 teaspoon Ground coriander
• 0.5 teaspoon Black mustard seeds
• 6 leaves Curry leaves
• 1 unit Green chili (optional)
• 2 tablespoons Cilantro (for garnish)
• 1 tablespoon Olive oil (or any neutral oil)
• 4 cups Water

Directions

Step 1

Rinse the basmati rice under cold water until the water runs clear. Soak the rice in water for 15 minutes, then drain.

Step 2

Rinse the split yellow lentils (moong dal) thoroughly under cold water.

Step 3

Finely chop the spinach, onion, garlic, ginger, and tomato. Slice the green chili if using.

Step 4

In a medium pot, heat 1 tablespoon of olive oil over medium heat. Add the black mustard seeds and let them pop for a few seconds.

Step 5

Add the curry leaves, chopped onion, garlic, ginger, and green chili (if using) to the pot. Sauté until the onions are soft and translucent, about 4-5 minutes.

Step 6

Stir in the turmeric powder, ground cumin, and ground coriander. Cook for 1 minute to release the spices' aroma.

Step 7

Add the chopped tomato and cook until it softens, about 3-4 minutes.

Step 8

Add the rinsed lentils and 2 cups of water to the pot. Bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes, stirring occasionally.

Step 9

While the lentils are cooking, bring 2 cups of water to a boil in another pot. Add the soaked and drained basmati rice. Cover and cook on low heat for 12-15 minutes or until the rice is fully cooked. Fluff with a fork and set aside.

Step 10

Once the lentils are soft, add the chopped spinach to the pot. Mix well and cook for another 3-4 minutes until the spinach wilts.

Step 11

Taste and adjust flavors with spices if needed. No salt is added to keep the recipe low sodium.

Step 12

To serve, scoop cooked rice onto plates and ladle the spinach dhal over the top. Garnish with fresh cilantro.

Step 13

Enjoy your healthy and flavorful low sodium spinach dhal rice!

Nutrition Facts

Serving size	(1634.3g)

Amount per serving	% Daily Value*
Calories	873.4

Total Fat 17.0g	0%
Saturated Fat 2.7g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 1276.7mg	0%
Total Carbohydrate 145.2g	0%
Dietary Fiber 15.6g	0%
Total Sugars 20.9g
Protein 37.8g	0%

Vitamin D 0IU	0%
Calcium 358.9mg	0%
Iron 14.6mg	0%
Potassium 1992.6mg	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: 17.3%

Protein: 17.1%

Carbs: 65.6%