Daal Fry Rice

Daal Fry Rice is a hearty and flavorful Indian dish that combines spiced lentils with fragrant basmati rice, creating a comforting meal that is both satisfying and nutritious. This dairy-free delight is perfect for a cozy dinner and is packed with protein and fiber.

Ingredients

• Basmati rice - 1 cup
• Split yellow lentils (moong dal) - 1/2 cup
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, finely chopped
• Green chili - 1, slit
• Ginger - 1 tsp, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 tsp
• Turmeric powder - 1/2 tsp
• Coriander powder - 1 tsp
• Garam masala - 1/2 tsp
• Cilantro - 2 tbsp, chopped
• Vegetable oil - 2 tbsp
• Salt - to taste
• Water - 3 cups (for cooking rice and lentils)

Steps

1. Rinse the basmati rice and soak it in water for 30 minutes. Drain and set aside.
2. In a pot, add the split yellow lentils and 2 cups of water. Bring to a boil, then reduce heat and simmer for about 15-20 minutes until tender. Drain and set aside.
3. In a large pan, heat the vegetable oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
4. Add the chopped onion and sauté until golden brown, about 5 minutes. Then add the minced garlic, grated ginger, and slit green chili, and sauté for another 2 minutes.
5. Stir in the chopped tomato, turmeric powder, coriander powder, and salt. Cook for about 5-7 minutes until the tomato softens.
6. Add the cooked lentils to the pan and mix well. Cook for another 5 minutes, then stir in the garam masala and half of the chopped cilantro.
7. In a separate pot, bring 4 cups of water to a boil. Add the soaked basmati rice and a pinch of salt. Cook for about 10-12 minutes until the rice is fluffy and cooked through. Drain any excess water.
8. To serve, place a scoop of the daal fry on top of the rice and garnish with the remaining cilantro.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 75 g
• Fiber: 15 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.6 L

Health Benefits

• Rich in protein and fiber from lentils, promoting digestive health and satiety.
• Contains a variety of spices that have anti-inflammatory properties and enhance metabolism.

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