Daal Methi Rice

Daal Methi Rice is a comforting and nutritious Indian dish that combines the earthy flavors of lentils and aromatic fenugreek leaves with fluffy rice. This dairy-free recipe is perfect for a wholesome dinner, offering a delightful blend of spices and textures.

Ingredients

• Basmati rice - 1 cup (200g)
• Yellow split peas (moong dal) - 1/2 cup (100g)
• Fresh fenugreek leaves (methi) - 1 cup, chopped (30g)
• Onion - 1 medium, finely chopped (100g)
• Tomato - 1 medium, chopped (100g)
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro (coriander leaves) - 2 tablespoons, chopped
• Salt - to taste
• Water - 4 cups (1 liter)
• Cooking oil (such as sunflower or canola) - 2 tablespoons

Steps

1. Rinse the basmati rice and yellow split peas separately under cold water until the water runs clear. Soak them in water for 20 minutes, then drain.
2. In a large pot, heat the cooking oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the chopped onion and sauté until golden brown, about 5-7 minutes. Add the minced garlic and grated ginger, stirring for another minute until fragrant.
4. Stir in the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes break down and the mixture thickens, about 5-6 minutes.
5. Add the soaked yellow split peas and water to the pot. Bring to a boil, then reduce the heat to low, cover, and simmer for 15 minutes.
6. After 15 minutes, add the chopped fenugreek leaves and drained rice to the pot. Stir gently to combine, then add more water if necessary to ensure the rice is fully submerged.
7. Cover the pot again and cook on low heat for an additional 15-20 minutes, or until the rice and lentils are tender and the water has been absorbed.
8. Once cooked, remove from heat and let it sit covered for 5 minutes. Fluff the rice gently with a fork and stir in the garam masala and chopped cilantro.
9. Serve hot, garnished with additional cilantro if desired.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 12 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in protein and fiber from lentils, supporting muscle health and digestion.
• Fenugreek leaves are known to help regulate blood sugar levels and have anti-inflammatory properties.

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