MIXED DAL WITH BROWN RICE
5/5
Mixed Dal with Brown Rice is a nutritious and satisfying Indian dish that can support weight loss goals while providing a wholesome meal. This flavorful combination of various lentils and fiber-rich brown rice offers a good source of protein, fiber, and essential nutrients. The dal and rice are cooked to perfection, creating a comforting and filling dish. Enjoy the aromatic blend of spices and the nourishing qualities of the lentils and brown rice. Mixed Dal with Brown Rice is a delicious option for those seeking a balanced meal as part of their Indian weight loss plan. Remember to practice portion control and pair it with a well-rounded diet and regular exercise for optimal results.
INGREDIENTS
- 1 cup mixed dals (such as moong dal, toor dal, masoor dal, etc.), rinsed
- 1 cup brown rice, rinsed
- 1 onion, finely chopped
- 2 tomatoes, finely chopped
- 2 cloves of garlic, minced
- 1-inch ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon turmeric powder
- 1 teaspoon red chili powder (adjust to taste)
- 1 tablespoon ghee or olive oil
- Salt to taste
- Fresh cilantro, chopped (for garnish)
- Lemon wedges (for serving)
INSTRUCTIONS
- In a pressure cooker, add the rinsed dals and brown rice along with 4 cups of water.
- Pressure cook the dals and rice mixture for about 4-5 whistles or until they are cooked and tender.
- Meanwhile, heat ghee or olive oil in a separate pan over medium heat.
- Add cumin seeds and let them sizzle for a few seconds.
- Add minced garlic and grated ginger. Sauté until fragrant.
- Add the chopped onions and cook until they turn golden brown.
- Stir in the chopped tomatoes and cook until they soften and release their juices.
- Add turmeric powder, red chili powder, and salt. Mix well.
- Once the dals and rice are cooked, open the pressure cooker and add the cooked dal-rice mixture to the pan with the onion-tomato mixture.
- Mix everything together and let it simmer for a few minutes for the flavors to meld.
- Serve the Mixed Dal with Brown Rice hot, garnished with fresh cilantro and a squeeze of lemon juice.
TIPS
- Customize the combination of dals according to your preference and availability.
- Feel free to add spices like coriander powder, garam masala, or fenugreek leaves for additional flavor.
- Add more vegetables like carrots, peas, or spinach to increase the nutritional value.
- Serve the Mixed Dal with Brown Rice with a side of plain yogurt or cucumber raita for a balanced meal.
- Practice portion control and avoid overeating to maintain a calorie deficit for weight loss.
- Include regular physical activity along with a nutritious diet for effective weight management.
NUTRITION VALUE
- Calories: Approximately 300-350 calories
- Protein: Around 15-18 grams
- Fiber: About 8-10 grams
- Healthy fats: Minimal (depends on cooking oil used)
- Vitamins and minerals: Good source of iron, vitamin C, and B vitamins from dals and brown rice
