Sugar-Free Spinach Dhal Rice

Discover the ultimate comfort food with this wholesome Sugar-Free Spinach Dhal Rice—a nutritious one-pot meal that's as flavorful as it is simple to prepare! Packed with the goodness of protein-rich split yellow lentils (moong dal), vibrant fresh spinach, and aromatic spices like cumin, mustard seeds, and turmeric, this dish is perfect for a sugar-free, gluten-free lifestyle. With a creamy porridge-like texture, this recipe marries the earthiness of lentils with the subtle spice of ginger, garlic, and chili for a well-rounded taste profile. Whether you use white or brown rice, this hearty meal is easy to cook in just 45 minutes, making it ideal for busy weeknights or satisfying vegetarian dinners. Serve it hot, garnished with fresh cilantro, for a comforting dish that’s both healthy and irresistibly delicious!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup White or Brown Rice
• 0.5 cup Split Yellow Lentils (Moong Dal)
• 2 cups Fresh Spinach Leaves
• 2 tablespoons Oil (Coconut or Olive Oil)
• 1 teaspoon Cumin Seeds
• 0.5 teaspoon Mustard Seeds
• 1 teaspoon Fresh Ginger (grated)
• 2 cloves Garlic Cloves (minced)
• 0.5 teaspoon Turmeric Powder
• 0.25 teaspoon Red Chili Powder
• 1 piece Green Chili (sliced, optional)
• 1 teaspoon Salt
• 4 cups Water
• 2 tablespoons Cilantro (chopped, for garnish)

Directions

Step 1

Rinse the rice and split yellow lentils (moong dal) thoroughly under cold water until the water runs clear. Set aside.

Step 2

Heat a heavy-bottomed pot or pressure cooker over medium heat. Add the oil.

Step 3

Once the oil is hot, add the cumin seeds and mustard seeds. Allow them to sizzle and pop for a few seconds.

Step 4

Add the grated ginger, minced garlic, and sliced green chili (if using). Sauté for 1-2 minutes until fragrant.

Step 5

Stir in the turmeric powder and red chili powder. Cook for a few seconds to release the aroma of the spices.

Step 6

Add the rinsed rice and lentils to the pot and stir to coat them with the oil and spices.

Step 7

Pour in 4 cups of water and add 1 teaspoon of salt. Stir well.

Step 8

Chop the fresh spinach and mix it into the pot. Ensure the spinach is evenly distributed.

Step 9

Cover the pot with a lid. If using a regular pot, cook on low-medium heat for 25-30 minutes, stirring occasionally to prevent sticking. If using a pressure cooker, cook for 2 whistles on medium heat and then let it naturally release pressure.

Step 10

Once the rice and lentils are fully cooked and have a soft, porridge-like consistency, turn off the heat and let the dish rest for a few minutes.

Step 11

Taste and adjust salt if necessary. Garnish with fresh cilantro before serving.

Step 12

Serve the sugar-free spinach dhal rice warm as a wholesome one-pot meal.

Nutrition Facts

Serving size	(1365.8g)

Amount per serving	% Daily Value*
Calories	891.4

Total Fat 30.6g	0%
Saturated Fat 23.9g	0%
Polyunsaturated Fat 0g
Cholesterol 0mg	0%
Sodium 2448.4mg	0%
Total Carbohydrate 124.7g	0%
Dietary Fiber 11.5g	0%
Total Sugars 4.3g
Protein 32.9g	0%

Vitamin D 0IU	0%
Calcium 299.9mg	0%
Iron 11.5mg	0%
Potassium 1728.6mg	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: 30.4%

Protein: 14.5%

Carbs: 55.1%