Daal Chawal

Daal Chawal is a comforting and nourishing dish made of spiced lentils served with fluffy rice, perfect for a fulfilling breakfast. Packed with protein and flavor, it's a staple in Indian households that brings warmth and satisfaction to your morning routine.

Ingredients

• Split red lentils (masoor dal) - 100 grams
• Basmati rice - 150 grams
• Water - 1 liter (for cooking lentils and rice)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cilantro (coriander leaves) - for garnish
• Vegetable oil or ghee - 2 tablespoons

Steps

1. Rinse the split red lentils under running water until the water runs clear.
2. In a pot, add the rinsed lentils, 1/2 teaspoon turmeric powder, and 3 cups of water. Bring to a boil, then reduce to a simmer and cook for 15-20 minutes until the lentils are soft.
3. While the lentils are cooking, rinse the basmati rice under cold water until the water runs clear. In a separate pot, add the rinsed rice, 2 cups of water, and a pinch of salt. Bring to a boil, then cover and simmer on low heat for 10-15 minutes until the rice is fluffy and cooked through.
4. In a frying pan, heat the vegetable oil or ghee over medium heat. Add the cumin seeds and mustard seeds; let them splutter.
5. Add the chopped onion and sauté until golden brown.
6. Stir in the minced garlic, grated ginger, and slit green chili. Cook for a minute until fragrant.
7. Add the chopped tomato, coriander powder, remaining turmeric, and salt. Cook until the tomatoes are soft and oil starts to separate.
8. Once the lentils are cooked, pour the onion-tomato mixture into the pot with the lentils and stir. Add garam masala and adjust salt if necessary. Simmer for another 5 minutes.
9. Serve the daal hot, garnished with fresh cilantro, alongside the fluffy basmati rice.

Nutrition

• Calories: 450
• Protein: 20 g
• Carbs: 65 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.5 L

Health Benefits

• High in protein and fiber, promoting satiety and digestive health.
• Rich in essential vitamins and minerals, supporting overall wellness.

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