Red Lentil Dhal And Rice
Calories: 410.44|Fat: 5.23|Carbohydrates: 70.2|Protein: 23.44
| 35 minutes
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Dhal and rice, a staple combination in many cultures, form the heart of a simple yet nourishing dish. In this recipe with red lentil dhal and rice split lentils are cooked together with aromatic rice and spices to create a comforting one-pot meal.
Dhal and rice, a staple combination in many cultures, form the heart of a simple yet nourishing dish. In this recipe featuring red lentil dhal and rice, split lentils are cooked together with aromatic rice and spices to create a comforting one-pot meal. The addition of red lentils brings a delightful texture and earthy flavor to the dish, while the blend of spices adds depth and warmth.
Why You’ll Like It
- Ayurvedic Roots: Drawing from ancient Ayurvedic traditions, this red lentil curry offers more than just a delicious meal—it provides a holistic approach to nourishment and well-being. Inspired by Ayurvedic principles of balance and harmony, this dish incorporates ingredients and cooking techniques that promote digestive health and overall vitality.
- Perfect for Cozy Evenings: Enjoy this recipe during colder months on a Sunday evening, especially after a weekend of eating out. Its comforting flavors and wholesome ingredients make it the ideal dish for winding down and indulging in a satisfying meal at home.
- Meal Prep Friendly: Make extra portions to enjoy for lunch the next day or batch freeze for future meals. This versatile dish is perfect for meal prep, allowing you to save time and effort during busy weekdays.
- Curry Lover’s Fave: If you’re a fan of curries and Indian recipes, you’ll love this flavorful and aromatic dish. The combination of red lentils, aromatic rice, and spices creates a rich and satisfying curry that will tantalize your taste buds.
- Vegan Discovery: Even if you’re not vegan, you’ll appreciate the deliciousness of this dish. It’s a fantastic introduction to vegan recipes, showcasing the vibrant flavors and versatility of plant-based cooking.
Red Lentil Dhal And Rice Recipe
Fat: 5.23|Carbohydrates: 70.2|Protein: 23.44
Description
Dhal and rice, a staple combination in many cultures, form the heart of a simple yet nourishing dish. In this recipe with red lentil dhal and rice split lentils are cooked together with aromatic rice and spices to create a comforting one-pot meal.
Ingredients
For the dhal
- 500 g red lentils dry
- 2 small red onions chopped
- 800 g canned tomatoes (or 800ml puree) peeled and chopped
- 1 tbsp coconut oil (or olive oil)
- 2 garlic cloves
- 1 tbsp ginger root (up to 2 tablespoons) freshly grated and chopped
- 400 ml thick coconut milk optional
Spices
- 2 tsp garam masala (up to 4 teaspoons or curry powder)
- ½ tsp coriander (up to 2 teaspoons) ground
- ½ tsp cumin (up to 2 teaspoons) ground
- 2 tsp turmeric ground
- ½ tsp white pepper ground
- ½ tsp chilli flakes (up to 2 teaspoons)
For the rice
- 300 g basmati rice
- 1¾ cup water
- 1 tsp salt
To serve
- fresh coriander leaves
- 200 ml thick coconut milk optional
Instructions
Prepare Lentils:
- Place the red lentils in a bowl and cover them with cold water. Let them soak while you prepare the other ingredients for the dhal. Soaking the lentils makes them easier to digest. For even better results, soak the lentils for a few hours or overnight if possible.
Cook Rice:
- Wash the basmati rice in a sieve, then transfer it to a saucepan with a lid. Add water, and salt to the saucepan.
- Bring the water to a boil with the lid closed. Once boiling, reduce the heat to the lowest setting and let the rice simmer for about 15 minutes until cooked through. If necessary, turn off the heat completely to prevent burning. Keep the rice warm with the lid closed until the dhal is ready.
Prepare Dhal:
- Rinse the soaked lentils in a sieve to remove any excess water.
- Heat coconut oil in a large, deep pan or saucepan. Stir-fry the curry powder, cumin, and coriander briefly until fragrant.
- Add the chopped red onion and garlic to the pan, and sauté for about 2 minutes.
- Stir in the ginger, tomatoes, and drained lentils. Deglaze the pan with coconut milk and water.
- Add canned tomatoes or puree, and salt to the pan. Simmer the mixture over medium heat with the lid closed for 15–20 minutes until the lentils are soft. If the dhal becomes too dry, gradually add more water until it reaches a smooth, curry-like consistency.
Finish and Serve:
- Remove the dhal from the heat and stir in the spinach until wilted.
- Season the dhal to taste with salt and pepper.
- Serve the dhal with the cooked rice, a dollop of thick coconut milk and freshly chopped coriander leaves on top.
Tips & Tricks
- Prep Ahead: Prepare ingredients such as chopped onions, grated ginger, and minced garlic in advance to streamline the cooking process. Pre-mix all the spices in a small container to save time during cooking. This ensures easy access to all the required spices without having to handle multiple spice bottles.
- Prepare Lentils: Rinse the lentils thoroughly and let them soak in water for about 5 minutes before cooking. This helps remove any impurities and reduces cooking time. Optionally, for faster cooking, pre-cook the lentils in a large pot of boiling water for 10-15 minutes until they are tender. This ensures the lentils are fully cooked before adding them to the dhal, saving time during the final cooking process.
- Saute Onions: While the lentils are cooking, sauté onions and garlic in olive oil until they soften and become translucent. Use garlic powder for a milder taste and to save time.
- Spice Infusion: Add freshly grated ginger and the pre-mixed spice blend to the sautéed onions for a flavorful base. Allow the spices to bloom in the oil before adding other ingredients.
- Tomato Base: Incorporate chopped tomatoes or tomato puree into the onion and spice mixture, allowing it to simmer until it forms a thick paste. This enhances the richness and depth of flavour in the dish.
Ingredient Substitutions & Variations
- Protein Variations: Experiment with different types of lentils such as mung beans or yellow lentils for variations in texture and flavor.
- Spice Level: Adjust the spice levels according to personal preference by increasing or decreasing the amount of chilli powder or adding fresh green chillies.
- Creaminess: If coconut milk is unavailable, substitute it with heavy cream or yoghurt for a creamy texture.
- Tomato Alternatives: Use (800g) of canned diced tomatoes or (800ml) of tomato puree instead for convenience. Alternatively, you can also use fresh tomatoes you can use 15 medium tomatoes.
- Herb Substitution: Replace cilantro with parsley or mint for a different flavour.
- Grain Options: Serve the dhal with quinoa, farro (spelt) or brown rice instead of white basmati rice for a nutritious twist.
- Less Carbs and Fat: You can omit the rice and the coconut milk! I’ve eaten it several times without any wraps or rice and it still tastes great.
- Sweeter: Sweeten the dish by adding a tablespoon of maple syrup or sugar to the tomatoes.
Storage and Make-Ahead Instructions:
- Storage: Store any leftover dhal and rice in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stovetop or in the microwave, adding a splash of water or broth to maintain moisture.
- Make-Ahead: Prepare ingredients such as chopped onions, grated ginger, and minced garlic in advance to streamline the cooking process. You can also pre-mix the spices in a small container to save time during cooking. Additionally, cooked dhal and rice can be made ahead and stored in the refrigerator or freezer for quick and convenient meals throughout the week. Simply reheat and serve when ready to enjoy.
Serving Tips and Pairings:
- Serving: Serve the red lentil dhal and rice hot, garnished with fresh cilantro leaves, and optionally accompanied by a squeeze of lemon for added flavour.
- Pairings: Enjoy dhal and rice with basmati rice, naan bread, or toasted wholemeal wraps for a complete and satisfying meal. These accompaniments complement the flavours and textures of the dish, providing a delightful dining experience.
Health Info
- Calories: 410.44
- Sugar: 5.57
- Sodium: 48.22
- Fat: 5.23
- Carbohydrates: 70.2
- Fiber: 12.1
- Protein: 23.44
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Great soup/dhal. Don’t forget to add the ginger with the onions and garlic!
I will do ! Thank you for your feedback.