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Nutrition
Easy Vegetarian Dal Dinner Bowl
Dinner doesn’t have to be a messy task anymore, and you definitely don’t need hours to prepare. Try an easy vegetarian dal recipe as your next dinner idea.
Are you looking for a quick, hearty, and flavourful dinner option without losing out on nutrition? It can be challenging to find the right dinner option that provides protein, fibre and carbohydrates. Which is why this vegan dal dinner bowl is just the thing you need on busy weeknights.
Lentils are a food source that is used in various cuisines, but is most common in India and surrounding countries. It is a great alternative when you’re looking for something warm and comforting without resorting to junk food. Whether you’re new to Indian cuisine or a seasoned fan, this simple bowl packs a punch with its blend of spices, warmth, and wholesome ingredients. Plus, it’s the perfect balance of protein and comfort, making it an ideal choice for busy weeknights when you want something nourishing but effortless.
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Related story: The A-Z of Indian Superfoods: Urad Dal
Reasons Adding Dal In Your Diet is A Win-Win
Dal isn’t just comfort food—it’s a nourishing addition to your weekly menu. Here's why you should make dal a must-have in your diet:
- Fibre-rich goodness: Packed with fibre, lentils support healthy digestion, keep you feeling full, and promote gut health.
- Heart-healthy and low in fat: Dal is naturally low in fat, making it a satisfying and nutritious option for a healthy heart.
- Packed with nutrients: Loaded with essential vitamins and minerals like iron, folate, and magnesium, dal is vital for energy and overall well-being.
- Control blood sugar: The high fibre and complex carbs in dal help regulate blood sugar levels, making it a great choice for managing blood sugar.
Related story: Chana Dal Sundel
Sri Lankan Palak Dal
04
serves
695
calories
30
minutes
5/10
simplicity
- 1 red onion, chopped
- 3 garlic cloves, chopped
- 1-inch piece of ginger, grated
- 200g spinach, chopped
- 1 tbsp tomato paste
- 1 tsp coriander powder
- 1 tsp cumin powder
- 1/2 tsp chilli flakes (optional)
- 1/2 tsp turmeric
- 1 tsp garam masala
- 200g red lentils
- 600ml water
- 1 vegetable stock cube
- 200g basmati rice
- 1 lemon
- Oil for frying
- Salt, to taste
Easy Steps
01Heat a pot with a little oil on medium-high heat. Add the chopped onion and a pinch of salt. Cook for 5 minutes.
02Add the garlic, ginger, tomato paste, coriander powder, cumin powder, chilli flakes (if using), turmeric, and garam masala. Stir and cook for 2 minutes.
03Add the red lentils, 600ml of water, and the vegetable stock cube. Bring to a simmer, then lower the heat.
04Cover the pot and cook for 20 minutes, stirring now and then. Add the spinach and cook for another 5-8 minutes, until the lentils and spinach are soft.
05While the dal cooks, add the rice, water, and a pinch of salt to another pan. Bring it to a boil, then reduce the heat to low and cover.
06Let the rice cook for 10-12 minutes, until the water is absorbed. Serve the dal with the rice on the side in a bowl.
Nutritive Value
- Carbohydrates:146g
- Protein:40g
- Fat:5g
- Fibre:12g
In just a few simple steps, you’ve created a comforting, nutritious, and flavorful Sri Lankan Palak Dal! This hearty dish is loaded with protein from the lentils and goodness from the spinach, making it an ideal companion for fluffy basmati rice. Whether it's a quick weeknight dinner or a comforting meal, this recipe is guaranteed to tantalise your taste buds while keeping it light and healthy.
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