Dal Chawal

Dal Chawal is a comforting and nutritious Indian dish made with lentils and rice, providing a wonderful balance of protein and carbohydrates. This high-protein variation is enhanced with spices and vegetables for added flavor and nutrition.

Ingredients

• Toor dal (split pigeon peas) - 100 grams
• Basmati rice - 150 grams
• Water - 1.5 liters
• Onion - 1 medium, finely chopped
• Tomato - 1 medium, chopped
• Ginger - 1 teaspoon, grated
• Garlic - 2 cloves, minced
• Green chili - 1, slit
• Turmeric powder - 1/2 teaspoon
• Cumin seeds - 1/2 teaspoon
• Mustard seeds - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Fresh coriander leaves - a handful, chopped
• Oil - 2 tablespoons
• Salt - to taste
• Lemon juice - 1 tablespoon

Steps

1. Rinse the toor dal and basmati rice separately under cold water until the water runs clear.
2. In a pressure cooker, add 100 grams of toor dal with 3 cups of water, 1/2 teaspoon turmeric powder, and a pinch of salt. Cook for about 3 whistles or until soft.
3. In a separate pot, add 150 grams of basmati rice with 2.5 cups of water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and cook for 15 minutes or until water is absorbed.
4. Heat 2 tablespoons of oil in a pan over medium heat. Add 1/2 teaspoon cumin seeds and 1/2 teaspoon mustard seeds. Once they start to splutter, add the chopped onion and sauté until golden brown.
5. Add 1 teaspoon grated ginger, 2 cloves minced garlic, and 1 slit green chili to the onions. Sauté for another minute until fragrant.
6. Stir in the chopped tomato and cook until it becomes soft and mushy. Add the cooked dal, mix well, and season with salt to taste.
7. Let the dal simmer for 5-10 minutes, then stir in 1/2 teaspoon garam masala and chopped coriander leaves just before serving.
8. Serve the hot dal over the cooked basmati rice with a drizzle of lemon juice and additional coriander leaves on top.

Nutrition

• Calories: 600
• Protein: 25 g
• Carbs: 85 g
• Fiber: 15 g
• Sugar: 5 g
• Sodium: 250 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 1.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in dietary fiber, promoting digestive health.

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