Download
Lunch

Red lentil dal with rice

About 622 kcal, 24 g of protein, 94 g of carbs, and 13 g of fat per serving. It works well for lunch, and takes about 30 minutes to prepare.

VeganDairy-free

Red lentil dal with rice - about 622 kcal per serving
622kcal
24 gprotein (16% of energy)
94 gcarbs
13 gfat
14 gfiber
30 minprep time

Ingredients (1 serving)

  • Dry red lentils70 g (about 6 tablespoons)
  • Dry white rice50 g (about 4 tablespoons)
  • Tomato150 g
  • Carrot60 g
  • Onion60 g
  • Garlic5 g
  • Canola oil10 g (about 1 tablespoon)
  • Cucumber100 g
  • Lemon10 g
  • Seasonings and extras: salt, turmeric, cumin, garam masala, ginger, cilantro

Instructions

  1. Cook the rice according to the package instructions.
  2. Heat the oil and sauté the chopped onion, garlic and grated carrot until softened. Add the turmeric, cumin, garam masala and ginger, and cook for 30 seconds.
  3. Add the rinsed lentils, chopped tomatoes and water (2–3 times the amount of lentils). Cook for 15 minutes, stirring, until the lentils break down.
  4. Season with salt and lemon juice. Serve with rice and cucumber slices sprinkled with cilantro.

Dal reheats well. Make a double batch for the next day and thin it with water if needed.

Nutrition information per serving

Per servingAmount
Calories622 kcal
Protein24 g
Carbs94 g
of which sugars11.3 g
Fiber13.6 g
Fat12.5 g
of which saturated1.1 g
Salt0.2 g

We calculated the calories and macros using the listed weights and our calorie chart. Protein provides 16% of the energy, carbs 64%, and fat 19%. Weights are for ingredients in the form specified in the recipe: groats, rice, and pasta are weighed dry, and meat and fish raw, unless the recipe says otherwise.

Which meal plans include this recipe

You’ll find this recipe in ready-made meal plans for 7 days, with servings tailored to the plan’s calorie content:

Nutrition information is approximate and depends on the specific products and preparation method. This recipe is for informational purposes and does not replace an individual diet plan from a dietitian. How we calculate recipe calories.

Similar recipes