Lentil Pulao

Lentil Pulao is a flavorful and nutritious Indian rice dish that combines aromatic basmati rice with protein-rich lentils and a blend of spices. This wholesome meal is not only satisfying but also offers a delightful mix of textures and flavors.

Ingredients

• Basmati rice - 1 cup
• Red lentils (masoor dal) - 1/2 cup
• Onion (finely chopped) - 1 medium
• Tomato (chopped) - 1 medium
• Ginger-garlic paste - 1 teaspoon
• Green chili (slit) - 1
• Cumin seeds - 1 teaspoon
• Turmeric powder - 1/2 teaspoon
• Garam masala - 1/2 teaspoon
• Salt - to taste
• Cooking oil - 2 tablespoons
• Water - 3 cups
• Cilantro (chopped) - for garnish

Steps

1. Rinse the basmati rice and red lentils under cold water until the water runs clear. Soak them together for 15 minutes, then drain.
2. In a pot, heat the cooking oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
3. Add the finely chopped onion and sauté until golden brown.
4. Stir in the ginger-garlic paste and green chili, cooking for another minute until fragrant.
5. Add the chopped tomato, turmeric powder, and salt. Cook until the tomatoes soften.
6. Add the drained rice and lentils to the pot, stirring gently to coat them with the spices.
7. Pour in the water and bring to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for 15-18 minutes or until the rice and lentils are cooked and the water is absorbed.
8. Remove from heat and let it rest for 5 minutes, then fluff with a fork.
9. Garnish with chopped cilantro and serve hot.

Nutrition

• Calories: 380
• Protein: 17 g
• Carbs: 64 g
• Fiber: 15 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.75 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in dietary fiber, aiding digestion and promoting satiety.

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