Indian Spiced Dal (Red Lentils) with Jasmine Rice & Yogurt!
This delicious and fragrant, protein and fiber packed recipe is totally vegetarian, and vegan if you don't finish with the yogurt! The stars of the show in this dish are the fresh ginger and all of those spices. I just love the little bite that the whole seeds add.
This looks like a simple meal, but it is an absolute explosion of flavor, and when you eat it truly feels like a warm hug in a bowl. I just love Indian food.
Makes 2 servings: 33g Protein, 14g Fiber, 595 Calories per serving
I recommend doubling this recipe for a delicious meal prep idea that will be perfect for lunches during the week! To double it, use 5 cups of water instead of 6.
- 1 cup Dal (Red Lentils)
- 3 cups Water
- 1/2 tsp Turmeric
- 2 tbsp Grapeseed Oil
- 2 tsp Whole Cumin Seed
- 1 1/2 tsp Mustard Seed
- 1 tsp Coriander Seed
- 1 tsp Chili Powder
- 1/4 tsp Asafoetida (optional)
- 1 Onion, chopped
- 1 -2" piece Fresh Ginger, finely chopped
- 3 cloves Garlic, finely chopped
- 2 Tomatoes, chopped
- 2 tbsp Nutritional Yeast
- Salt
- 112 g Cooked Jasmine Rice, divided
- 56 g 2% Greek Yogurt, divided
- Fresh Cilantro (for garnish)
- 1
In a medium saucepan, combine the dal with the water and the turmeric.
- 2
Bring the dal to a boil, then reduce to a simmer, and cook partially covered, until the dal is cooked (about 30 minutes - do not drain the dal).
- 3
In a small bowl, combine the cumin seed, mustard seed, coriander seed, chili powder, and asafoetida (if using).
- 4
In a large skillet over medium high heat, add the oil. When the oil starts to shimmer, add the spice mixture and cook for about 10-20 seconds, being careful not to burn the spices.
- 5
Add the onion, ginger, and garlic, and season with salt.
- 6
Saute the vegetables in the spiced oil until softened, and slightly browned.
- 7
Add the tomatoes, season the tomatoes with salt, and continue to cook until the tomatoes have softened.
- 8
Add the cooked dal with all of the cooking liquid to the vegetables and stir in the nutritional yeast.
- 9
Cook the dal on low heat for about 15 minutes so that the flavors meld.
- 10
Serve with rice and yogurt, garnish with cilantro, and enjoy!
Healthy Indian Food, Dal Recipe, High Protein Indian Food, High Fiber Indian Food, High Protein Vegan Recipe, High Protein Vegetarian Recipe, Indian Spices, Red Lentil Recipe, Cooking with Beans, Fit over 50, Weight Loss Meals, Healthy Dinner, Meal Prep Idea
FitOver50FoodieI make delicious and satisfying high protein, high fiber, low calorie meals!When I hit my 50s and went into menopause, it felt like my body had been taken over by an alien! Despite cooking at home and eating whole, clean foods, I started gaining weight, felt exhausted all the time, and—let’s be honest—I was mad at everyone!
I found myself visiting doctors often, desperate to feel healthy again.
Everything changed when I discovered the power of prioritizing protein at every meal and lifting heavy weights to build muscle! I finally feel like myself again!
I make delicious and satisfying high protein, high fiber, low calorie meals that work if you are in a calorie deficit, looking for protein, trying to build and retain muscle or just want some inspiration in the kitchen for what to cook and eat!
I can’t wait for you to join me in my kitchen! - 2
