Daal Pulao

Daal Pulao is a comforting, one-pot Indian dish that combines fragrant basmati rice with protein-rich lentils and an array of spices. This dairy-free meal is perfect for a nourishing dinner and is both flavorful and satisfying.

Ingredients

• Basmati rice - 1 cup
• Yellow split peas (moong dal) - 1/2 cup
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Green chili - 1, slit
• Ginger - 1 inch, grated
• Garlic - 2 cloves, minced
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Vegetable oil - 2 tablespoons
• Salt - to taste
• Water - 3 cups
• Fresh coriander leaves - for garnish

Steps

1. Rinse the basmati rice and yellow split peas under cold water until the water runs clear, then soak them in water for 20 minutes.
2. In a large pot, heat the vegetable 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.
4. Stir in the minced garlic, grated ginger, and slit green chili. Cook for another 2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomato softens, about 5 minutes.
6. Drain the soaked rice and lentils, then add them to the pot. Stir gently to combine with the spices.
7. Pour in 3 cups of water and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and simmer for 15-20 minutes until the rice and lentils are fully cooked and water is absorbed.
8. Turn off the heat and let it sit covered for 5 minutes. Fluff the Daal Pulao with a fork before serving.
9. Garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 60 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 8 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in plant-based protein from lentils, supporting muscle health.
• High in fiber, aiding digestion and promoting satiety.

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