Indian · Dinner
Lentil and Rice Porridge (GLP-1)
A protein-forward Indian-style lentil and rice porridge built on moong dal and a small measure of rice, simmered with turmeric, cumin and ginger until creamy, finished with a ghee-cumin tempering, spinach, and a spoon of yogurt. Warming, easy to digest, and light on refined carbs.
$2
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
399Calories
37.1gProtein
8.2gFat
50.8gCarbs
4.6gSugar
11.4gFiber
689mgSodium
21mgChol
3.9gSat Fat
1180mgPotassium
180mgCalcium
6.8mgIron
0.1mcgVitamin B12
14mgVitamin C
vegetarian
gluten-free
protein-rich
low-calorie
low-cholesterol
high-fiber
glp-1
Instructions
1
Prep
Rinse moong dal and basmati rice together in a fine sieve under cold water until clear, about 1 minute, then drain.
2
Simmer
Combine dal, rice, water and vegetable stock in a saucepan; bring to a boil over high heat, then reduce to low and simmer 20 minutes until creamy.
3
Bloom
Melt ghee over medium heat, add cumin seed and cook 30 seconds until fragrant, then stir in ginger, garlic and turmeric and cook 30 seconds more.
4
Finish
Stir the tempering and spinach into the porridge with salt and pepper; simmer on low 3 minutes until spinach wilts, adding water if needed.
5
Plate
Ladle porridge into a bowl, top with yogurt and cilantro, and serve with lemon wedge.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 280g280g moong dal
- 2 tbsp2 tbsp basmati rice
- 2 tsp2 tsp ghee
- 1 tsp1 tsp cumin seed
- 1/2 tsp1/2 tsp turmeric-ground
- 2 tsp2 tsp ginger-fresh
- 4 cloves4 cloves garlic
- 480ml480ml water
- 160ml160ml low-sodium vegetable stock
- 60g60g spinach
- 1/2 tsp1/2 tsp salt
- 1/2 tsp1/2 tsp black pepper
- 60g60g plain yogurt
- 2 tbsp2 tbsp cilantro
- 22 lemon wedge
