Indian · Lunch
Lentil and Rice Porridge (Low-Chol)
A South Indian-style porridge simmered from split moong dal and rice until soft and creamy, seasoned with turmeric, cumin, mustard seed, and curry leaves tempered in sunflower oil. Finished with cilantro, it is spooned warm as a plain, easily digestible one-bowl meal.
$2
10 minsPrep
30 minsCook
40 minsTotal
EasyLevel
Nutrition per serving
208Calories
8.9gProtein
3.2gFat
36.2gCarbs
1.9gSugar
5.3gFiber
668mgSodium
0mgChol
0.4gSat Fat
395mgPotassium
42mgCalcium
2.4mgIron
0mcgVitamin B12
5mgVitamin C
vegetarian
high-fiber
low-calorie
low-chol
Instructions
1
Prep
Rinse the moong dal and rice together under cold water until clear, then drain and set aside.
2
Simmer
Combine the dal, rice, vegetable stock, and turmeric in a small saucepan; bring to a boil over medium-high heat, then reduce to low and simmer uncovered 25 minutes, stirring occasionally, until thick and porridge-like.
3
Bloom
Warm the sunflower oil in a small pan over medium heat; add the mustard seed, curry leaves, chopped onion, and minced garlic, cooking 3 minutes until the onion softens and edges turn golden.
4
Plate
Stir the tempered mixture and cumin into the porridge; season with salt and serve warm scattered with cilantro.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 3 oz86g moong dal
- 2 oz56g white rice
- 2 cup480ml vegetable stock, low-sodium
- 1/2 tsp1/2 tsp turmeric-ground
- 1 tsp1 tsp cumin-ground
- 2 tsp2 tsp sunflower oil
- 1/2 tsp1/2 tsp mustard seed
- 88 curry leaves
- 11 onion
- 2 clove2 clove garlic
- 1/2 tsp1/2 tsp salt
- 2 tbsp2 tbsp cilantro
