Fiber-Rich Dal and Brown Rice Bowl
A delicious and heart-healthy Indian-inspired dish packed with soluble fiber, plant-based proteins, and healthy fats to lower high cholesterol levels.
Ingredients
- 1 cup brown rice
- 1 cup mixed lentils (e.g., red lentils, green lentils)
- 1 onion, chopped
- 2 tomatoes, diced
- 2 cloves garlic, minced
- 1-inch ginger, grated
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1 tsp garam masala
- 2 cups water
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
Rinse the brown rice and lentils thoroughly under running water.
In a large pot, heat some oil over medium heat and add cumin seeds. Sauté until fragrant.
Add the chopped onions, garlic, and ginger. Cook until onions are translucent.
Stir in the diced tomatoes, turmeric, coriander powder, and garam masala. Cook for a few minutes.
Add the brown rice, lentils, and water to the pot. Season with salt and pepper. Bring to a boil.
Reduce heat, cover the pot, and simmer for 30-40 minutes or until the rice and lentils are cooked through.
Serve the dal and brown rice in bowls, garnished with fresh cilantro. Enjoy!
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 14 |
| Carbs (g) | 60 |
| Fiber (g) | 12 |
| Sugar (g) | 2 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 400 |
| Cholesterol | 0 |