Fiber-Rich Dal and Rice
A delicious and heart-healthy Indian-inspired dal and rice recipe packed with soluble fiber, plant-based proteins, and healthy fats.
Ingredients
- 1 cup lentils (any variety)
- 4 cups water
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp coriander
- 1/2 tsp ginger
- 1/2 tsp garlic
- 1 onion, diced
- 1 tomato, diced
- 1/2 cup spinach, chopped
- Salt and pepper to taste
- 1 cup brown rice
- 2 cups water
Instructions
In a large pot, combine lentils, water, turmeric, cumin, coriander, ginger, and garlic. Bring to a boil, then reduce heat and simmer for 30 minutes.
In a separate pot, sauté onion until translucent. Add tomato, spinach, salt, and pepper. Cook until vegetables are soft.
Add the vegetable mixture to the cooked lentils and simmer for an additional 10 minutes.
In a rice cooker or pot, combine brown rice and water. Cook according to package instructions.
Serve the dal over the cooked rice and enjoy!
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 15 |
| Carbs (g) | 40 |
| Fiber (g) | 12 |
| Sugar (g) | 2 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 300 |
| Cholesterol | 0 |