Healthy Red Lentil Rice (Masoor Dal Pulao)

Recipe by
Total Time:
30-45 minutes
Serves: 3
Nutrition facts:

240 calories, 9 grams fat

Course: Main Recipe
Cuisine: Indian Recipe
Difficulty: Easy

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Ingredients

  • 2 cups - coconut milk / plain low fat milk / vegetable stock/water
  • 1 cup - basmati rice, soaked in water for at least 30 min
  • 1 cup - pearl onions
  • 3/4 cup - masoor dal (red lentil), soaked in water for 30 min
  • 1/2 cup - peas
  • 1 pinch - saffron
  • 2 - tomatoes, chopped
  • 1 - carrot, chopped
  • olive oil/pam spray
  • For the paste:
  • 2 to 3 cloves - garlic
  • 1 inch piece - ginger
  • 3 tsp - coriander seeds
  • 3 tsp - poppy seeds (khus khus)
  • 2 tsp - cumin seeds
  • 1 tsp - fennel seeds
  • 1 - bay leaf
  • 1 - cardamom

How to Make Healthy Red Lentil Rice (Masoor Dal Pulao)

  • Mix the saffron in lukewarm milk/water/coconut milk. Mix well and cook the rice with this mixture. Cool slightly by spreading in a plate. Add little olive oil/ pam spray in a non-stick pan and saute the pearl onions. Season with salt.
  • Add the carrots and peas and cook for 3-4 min till it becomes soft.
  • Add the ground paste and stir well till the raw smell leaves, about approx. 5 min.
  • Add the masoor dal, saute for a min and then add 1 cup of water.
  • Cover and cook for another 10 min till the dal gets cooked.
  • Add the rice and mix well. Garnish it with coriander leaves/mint.
  • Recipe courtesy: Dhivya Karthik
  • http://chefinyou.com/

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