Daal Tadka Rice

Daal Tadka Rice is a comforting and flavorful Indian dish featuring spiced lentils served over a bed of fragrant basmati rice. This dairy-free meal is perfect for a wholesome dinner, combining protein-rich lentils with aromatic spices.

Ingredients

• Yellow split peas (moong dal) - 100 grams
• Basmati rice - 150 grams
• Water - 800 ml for cooking lentils and rice
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, diced
• Garlic - 3 cloves, minced
• Ginger - 1 inch, grated
• Green chili - 1, slit (optional)
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Cilantro - a handful, chopped (for garnish)
• Salt - to taste
• Oil (coconut or vegetable) - 1 tablespoon

Steps

1. Rinse the yellow split peas (moong dal) under cold water until the water runs clear.
2. In a pot, add the rinsed dal and 400 ml of water. Bring to a boil, then reduce heat to low and simmer for about 20 minutes until the dal is soft.
3. In a separate pot, rinse the basmati rice under cold water until the water runs clear. Add the rice and 400 ml of water to the pot, bring to a boil, then cover and reduce the heat to low. Cook for 15 minutes, then remove from heat and let it sit covered for another 5 minutes.
4. In a large skillet, heat the oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
5. Add the chopped onion and sauté until golden brown. Then, add the minced garlic, grated ginger, and green chili (if using), and cook for another 2 minutes.
6. Add the diced tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 5 minutes.
7. Once the dal is cooked, add it to the skillet with the tomato mixture. Stir well to combine and cook for another 5 minutes. If the mixture is too thick, add a little water to reach your desired consistency.
8. Finish by adding garam masala and chopped cilantro, stirring well.
9. Serve the daal hot over a bed of basmati rice, garnished with extra cilantro if desired.

Nutrition

• Calories: 450
• Protein: 15 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 5 g
• Unsaturated Fat: 5 g
• Water: 0.8 L

Health Benefits

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

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