Daal with Spinach and Rice

Daal with Spinach and Rice is a nutritious and comforting Indian dish that combines protein-rich lentils with vibrant spinach, served over fluffy rice. This wholesome meal is perfect for a healthy supper that is both satisfying and packed with flavor.

Ingredients

• Toor dal (pigeon peas) - 100 grams
• Fresh spinach - 150 grams
• Basmati rice - 150 grams
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Garlic - 2 cloves, minced
• Ginger - 1 teaspoon, grated
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1 teaspoon
• Coriander powder - 1 teaspoon
• Garam masala - 1/2 teaspoon
• Oil (preferably vegetable or coconut) - 2 tablespoons
• Salt - to taste
• Water - 4 cups for dal, 2 cups for rice
• Lemon juice - 1 tablespoon (optional)
• Fresh coriander leaves - for garnish

Steps

1. Rinse the toor dal under running water until the water runs clear. Soak it in water for 15 minutes.
2. In a pot, add the soaked dal and 4 cups of water. Add turmeric powder and a pinch of salt. Bring to a boil, then reduce to a simmer. Cook for about 25 minutes or until the dal is soft and mushy.
3. While the dal is cooking, rinse the basmati rice under cold water until the water runs clear. In a separate pot, bring 2 cups of water to a boil. Add the rinsed rice and a pinch of salt. Cover and cook on low heat for about 15 minutes or until the rice is fluffy and water is absorbed. Remove from heat and let it sit covered for 5 minutes.
4. In a pan, heat 2 tablespoons of oil over medium heat. Add cumin seeds and let them splutter. Then add the chopped onion and sauté until golden brown.
5. Add minced garlic, grated ginger, and slit green chili. Sauté for another minute until fragrant.
6. Stir in the chopped tomato, coriander powder, and garam masala. Cook until the tomatoes soften, about 3-4 minutes.
7. Add the cooked spinach and mix well. Allow it to cook for 2-3 minutes. If needed, add a bit of water to get the desired consistency.
8. Once the dal is cooked, add it to the spinach mixture and stir well. Adjust salt to taste. Let it simmer for 5 minutes.
9. Serve the daal hot with fluffy basmati rice, garnished with fresh coriander leaves and a squeeze of lemon juice if desired.

Nutrition

• Calories: 450
• Protein: 18 g
• Carbs: 70 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 200 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.5 L

Health Benefits

• High in protein from lentils, beneficial for muscle repair and growth.
• Rich in iron and vitamins from spinach, supporting overall health and immunity.

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