Masoor Daal with Brown Rice

A fragrant and hearty Indian-inspired red lentil stew, simmered with aromatic spices, served alongside fluffy brown rice and tender green beans for a complete, protein-rich vegetarian meal.

• Prep: 20 min
• Cook: 45 min
• Total: 1 hr 5 min
• Servings: 8
• Cuisine: Indian
• Difficulty: Medium

Dietary

• Vegetarian
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sodium
• Low-Fat
• Low-Sugar
• High-Protein
• Halal
• Kosher
• High-Fiber

Ingredients

• 3.5 cup masoor dal (dry)
• 1.5 cup brown rice (dry)
• 8 cup vegetable broth (no-sodium)
• 1 yellow onion (large, finely diced)
• 6 clove garlic (minced)
• 2 fresh gingers (2-inch piece, grated)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.25 teaspoon cayenne pepper
• 0.5 cup fresh cilantro (chopped)
• 1.5 pound green beans (trimmed)
• 8 cup water

Instructions

1. Rinse the masoor dal thoroughly under cold running water until the water runs clear. Set aside. Prepare the brown rice: In a medium pot, combine the 1 1/2 cups dry brown rice with 3 cups water. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until water is absorbed and rice is tender. Keep covered off heat until ready to serve.
2. While the rice cooks, water-sauté the aromatics for the daal: In a large pot or Dutch oven, heat 1/4 cup of water over medium heat. Add the 1 large finely diced yellow onion and water-sauté until softened, about 5-7 minutes. Add more water as needed to prevent sticking.
3. Add the 6 minced cloves garlic and 2-inch piece grated fresh ginger to the pot. Water-sauté for another 1-2 minutes until fragrant.
4. Stir in the 1 teaspoon ground cumin, 1 teaspoon ground coriander, 1/2 teaspoon ground turmeric, and 1/4 teaspoon cayenne pepper (if using). Cook for 30 seconds until fragrant.
5. Add the rinsed 3 1/2 cups dry masoor dal and 8 cups no-sodium vegetable broth to the pot. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until lentils are tender and creamy. Stir occasionally to prevent sticking.
6. While the daal simmers, prepare the green beans: Steam or boil the 1 1/2 pounds fresh green beans until tender-crisp, about 5-7 minutes.
7. Ladle the hot masoor daal into bowls, serve with a scoop of brown rice, and a portion of steamed green beans. Garnish with chopped fresh cilantro if desired.

Nutrition (per serving)

• Calories: 490
• Protein: 37.5 g
• Carbohydrates: 88.3 g
• Fat: 1.7 g
• Fiber: 22.8 g
• Sodium: 85 mg
• Saturated Fat: 0.3 g
• Sugar: 3.1 g