Healthy meal: Red lentil (masoor dal) rice

We all know that proteins are the corner stone of our nutritious meal. How about a healthy combination of split red lentil (masoor dal) and rice, both of which are high in proteins ? Try this nutritious meal which is also low in calories.

Preparation Time: 10 mins

Cooking Time: 40 mins

Makes 4 servings

Ingredients

• Rice (chawal) 100 gms
• Split red lentil (masoor dal), uncooked 1/3 cup
• Cumin seeds (jeera) 1 tsp
• Green chillies, slit 2
• Cauliflower, chopped 100 gms
• Carrot cubes 2 tbsp
• Turmeric powder (haldi) 1/4 tsp
• Tomato, sliced 1
• Coriander (dhania), chopped 1 tbsp
• Ghee 2 tsp
• Salt to taste

Method

1. Cook the rice. Cool and keep aside.
2. Cook the dal in pressure cooker. Add 2 1/2 teacups of water to the cooked dal and beat well.
3. Heat the ghee and fry the cumin seeds for a while.
4. Add the onion slices and green chillies and cook for a while.
5. Add the cooked dal, cauliflower, carrots, turmeric and salt and cook for 10 minutes on a slow flame.
6. Finally, add the tomato and chopped coriander and cook for a few minutes.
7. Serve the dal with the cooked rice.

Tips: Be sure not to rinse the rice more than required to remove the dirt since excess washing will result in loss of vitamins.

Nutrient values Per Serving:

Energy	Protein	Carbohydrates	Fat
188 calories;	7 gm;	34 gm;	3.5 gm

Here is the original recipe source: Masoor dal with rice by Tarla Dalal