Indian · Dinner
Lentil and Rice Bowl (High-Protein)
A Kerala-style bowl layering turmeric-spiced moong and toor dal over basmati rice, topped with pan-seared paneer cubes, sauteed spinach and cumin-tempered onion. Boosted with extra lentils and paneer for a substantially higher protein load than a standard dal-rice bowl, finished with cilantro and a lime wedge.
$4
15 minsPrep
30 minsCook
45 minsTotal
MediumLevel
Nutrition per serving
642Calories
52.1gProtein
27.5gFat
58.4gCarbs
5.3gSugar
12.6gFiber
634mgSodium
150mgChol
14.3gSat Fat
1020mgPotassium
570mgCalcium
5.9mgIron
0.4mcgVitamin B12
14mgVitamin C
vegetarian
high-fiber
protein-rich
high-protein
Instructions
1
Prep
Rinse the moong dal and toor dal, chop the onion and spinach, and cube the paneer into 1cm pieces.
2
Heat half the ghee in a nonstick skillet over medium-high heat and sear the paneer 3 to 4 minutes, turning occasionally, until golden and lightly crisp on two sides.
3
Combine the cooked moong dal and toor dal in a saucepan with turmeric and chili powder over medium-low heat, simmering 5 minutes until the dal loosens into a thick glossy porridge.
4
Heat the remaining ghee in a small pan over medium heat, add the mustard seeds and curry leaves, and cook 30 seconds until the seeds sputter and curry leaves crisp at the edges.
5
Stir the onion and ginger-garlic paste into the same pan over medium heat and sauté 4 minutes until the onion turns soft and translucent; add the spinach and ground cumin, tossing 90 seconds until fully wilted.
6
Spoon the basmati rice into a bowl, ladle the dal over one side, and scatter the spinach mixture and seared paneer over the top.
7
Plate
Finish the bowl with cilantro and a lime wedge alongside for squeezing over just before eating.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz400g paneer
- 1 cup200g, cooked moong dal
- 1 cup200g, cooked toor dal
- 1 cup200g, cooked basmati rice
- 2.8 oz80g fresh spinach
- 1/2 cup80g onion
- 2 tsp2 tsp ginger-garlic paste
- 1 tsp1 tsp ground turmeric
- 2 tsp2 tsp ground cumin
- 1 tsp1 tsp chili powder
- 2 tbsp28g ghee
- 2 tsp2 tsp black mustard seeds
- 1212 fresh curry leaves
- 4 tbsp16g fresh cilantro
- 22 lime wedge
- salt to taste
