Spinach Dhal Rice

Indulge in the comforting flavors of Spinach Dhal Rice, a wholesome one-pot recipe perfect for busy weeknights or a simple vegetarian lunch. This dish combines fragrant basmati rice and protein-rich split moong dal, simmered with aromatic spices like cumin, mustard seeds, and turmeric for a warm, earthy flavor. Fresh spinach adds a nutrient-packed, vibrant green touch, while a tempering of curry leaves, garlic, and ghee elevates the dish with irresistible aromas. Quick to prepare in just 45 minutes, this nutritious meal is finished with a refreshing garnish of chopped cilantro, making it a balanced, easy-to-digest option for the whole family. Serve it hot with a side of yogurt or pickled vegetables for a complete and satisfying Indian-inspired meal.

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup basmati rice
• 0.5 cup yellow split moong dal
• 2 cups fresh spinach
• 4 cups water
• 1 medium, chopped onion
• 1 medium, chopped tomato
• 2 small, slit green chilies
• 1 inch piece, grated ginger
• 3 minced garlic cloves
• 0.5 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 2 tablespoons ghee
• 10 leaves curry leaves
• 1 teaspoon salt
• 0.5 cup, chopped fresh cilantro

Directions

Step 1

Rinse the rice and yellow split moong dal separately under cold water until the water runs clear. Soak both for 15 minutes.

Step 2

While the rice and dal are soaking, wash and chop the spinach. Prepare the onion, tomato, green chilies, ginger, and garlic as per the ingredients list.

Step 3

Heat ghee in a large pot over medium heat. Add mustard seeds and let them splutter.

Step 4

Add cumin seeds and let them sizzle for a few seconds, then add curry leaves, chopped onion, and green chilies. Saute until the onions become translucent.

Step 5

Add the grated ginger and minced garlic, saute for another minute until fragrant.

Step 6

Stir in the chopped tomato, turmeric powder, and ground cumin. Cook until the tomatoes turn soft.

Step 7

Drain the soaked rice and dal, and add them to the pot. Mix well with the onion-tomato mixture.

Step 8

Pour in the water, add salt, and bring to a boil on high heat.

Step 9

Once it reaches a rolling boil, reduce the heat to low, cover the pot, and let it simmer for 20 minutes or until the rice and dal are cooked, and water is absorbed.

Step 10

Add chopped spinach to the pot and gently mix it into the rice and dal. Cover and cook for an additional 5 minutes allowing the spinach to wilt.

Step 11

Remove the pot from heat. Fluff the spinach dhal rice with a fork.

Step 12

Garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	(1690.8g)

Amount per serving	% Daily Value*
Calories	1056.7

Total Fat 33.1g	0%
Saturated Fat 18.8g	0%
Polyunsaturated Fat 0.1g
Cholesterol 80mg	0%
Sodium 3651.3mg	0%
Total Carbohydrate 151.2g	0%
Dietary Fiber 16.7g	0%
Total Sugars 18.9g
Protein 39.8g	0%

Vitamin D 0IU	0%
Calcium 413.1mg	0%
Iron 17.8mg	0%
Potassium 2161.8mg	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: 28.1%

Protein: 15.0%

Carbs: 57.0%