Daal with Rice

Daal with Rice is a comforting and nutritious Indian dish made with lentils and served alongside fragrant basmati rice. This wholesome meal is packed with protein and fiber, making it perfect for a healthy supper.

Ingredients

• Yellow split lentils (moong dal) - 100 grams
• Basmati rice - 150 grams
• Water - 1.2 liters (for cooking lentils and rice)
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Fresh ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit (optional)
• 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
• Fresh cilantro - a small bunch, chopped (for garnish)
• Vegetable oil - 2 tablespoons

Steps

1. Rinse the yellow split lentils under cold water until the water runs clear, then soak them in water for 15 minutes.
2. In a pot, heat 1 tablespoon of vegetable oil over medium heat, add cumin and mustard seeds, and allow them to sizzle.
3. Add the finely chopped onion and sauté until translucent, about 5-7 minutes.
4. Stir in the grated ginger, minced garlic, and slit green chili, cooking for another 2 minutes until fragrant.
5. Add the chopped tomato, turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 5 minutes.
6. Drain the soaked lentils and add them to the pot, along with 600 ml of water. Bring to a boil, then reduce the heat and simmer covered for 20-25 minutes until the lentils are soft.
7. In a separate pot, rinse the basmati rice under cold water until the water runs clear. Add 750 ml of water and a pinch of salt, bringing it to a boil.
8. Once boiling, reduce the heat to low, cover, and let it cook for 12-15 minutes until the rice is fluffy and all the water is absorbed.
9. Once the lentils are cooked, stir in the garam masala and garnish with chopped cilantro.
10. Serve the daal hot with the basmati rice on the side.

Nutrition

• Calories: 420
• Protein: 15 g
• Carbs: 70 g
• Fiber: 18 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 1.2 L

Health Benefits

• Rich in plant-based protein, supporting muscle health.
• High in fiber, promoting digestive health.

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