Indian · Dinner
Lentil and Rice Bowl (Low-Chol)
A South Indian style bowl of red lentils simmered with turmeric until soft, ladled over steamed basmati rice and finished with a mustard seed and cumin tempering bloomed in oil with curry leaves, garlic and onion, then topped with scallion and lemon for brightness. Low-fat yogurt on the side.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
371Calories
21.4gProtein
5.6gFat
64.1gCarbs
4.8gSugar
10.2gFiber
349mgSodium
2mgChol
0.9gSat Fat
741mgPotassium
95mgCalcium
5.9mgIron
0mcgVitamin B12
10mgVitamin C
vegetarian
low-cholesterol
high-fiber
gluten-free
low-calorie
low-chol
Instructions
1
Prep
Rinse the lentils in a fine sieve under cold running water until the water runs clear, then drain well.
2
Simmer the lentils with 3/4 cup water and turmeric over medium-high heat until boiling, then reduce to low and simmer 18-20 minutes, stirring occasionally, until soft and porridge-like.
3
Boil the rice with 1/2 cup water over medium-high heat until boiling, then cover, reduce to low, and cook 12 minutes until the water absorbs and grains turn tender.
4
Bloom the mustard seeds in vegetable oil over medium heat 30-45 seconds until they pop, then add cumin, curry leaves, minced garlic and chopped onion; cook 2-3 minutes until onion turns translucent.
5
Stir the tempering into the cooked lentils with salt to taste, working quickly so the warm seeds don't scorch.
6
Plate
Spoon the rice into a bowl, ladle the lentils over it, top with sliced scallion and yogurt, and serve with the lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 6.4 oz180g red split lentils (masoor dal)
- 1 1/2 cup360ml water, for simmering the lentils
- 1/2 tsp1/2 tsp turmeric-ground
- 1/2 cup90g basmati rice (dry weight), for steaming
- 1 cup240ml water, for cooking the rice
- 2 tsp2 tsp vegetable-oil
- 1/2 tsp1/2 tsp mustard-seed
- 1/2 tsp1/2 tsp cumin-ground
- 88 curry leaves
- 22 small clove garlic
- 2 tbsp2 tbsp onion
- 2 tbsp2 tbsp low-fat plain yogurt, for serving
- 2 tbsp2 tbsp scallion
- 22 lemon wedge
- salt, to taste
