Dal Bhat

Dal Bhat

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Carb Conscious
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

Dal, or lentils, and bhat, steamed rice, comprise the staple dish of Nepal and the region of Bengal. Meals like this one are traditionally eaten twice a day on large metal platters called thalis. The ingredients vary by region, including different vegetables and condiments. We used toor dal, split yellow lentils that are also called pigeon peas, but red, brown, or any lentil could also be used.

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  • Nutrition
    PER SERVING
  • Calories
    Cals (est.)
fresh
ingredients
Dal Bhat
Title
  • ¾ cup Basmati Rice
  • 5 oz Baby Carrots
  • 2 cloves Garlic
  • 1 bunch Cilantro
  • 1 Small Piece Ginger
  • 1 Long Red Chili Pepper
  • 1 Onion
  • 1 sprig Fresh Curry Leaves
  • 1 tsp Black Mustard Seeds
  • 1 tsp Garam Masala
  • 1 tsp Ground Cumin
  • ½ tsp Turmeric
  • 1 cup Yellow Lentils
  • 1 cup Vegetable Broth
  • 1 Lime
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Cook the rice:
1 Cook the rice:
In a small pot, combine the rice, 1½ cups of water, and a pinch of salt. Heat to boiling on high. Cover, reduce the heat to low, and simmer 20 to 25 minutes, or until the water is absorbed and the rice is cooked through.
Prepare your ingredients:
2 Prepare your ingredients:
While the rice cooks, prepare your ingredients. Wash and dry the fresh produce. Cut the carrots into 2-inch pieces on an angle. Peel and roughly chop the garlic. Very roughly chop the cilantro. Peel and mince the ginger. Slice the chili pepper on an angle. Peel and slice the onion.
Cook the aromatics:
3 Cook the aromatics:
In a medium pot, heat some oil on medium until hot. Add the curry leaves and mustard seeds. Cook about 30 seconds, stirring occasionally until the mustard seeds pop. (Stand back as the oil may splatter as the seeds pop.)
4. Add the vegetables & lentils:
4 4. Add the vegetables & lentils:
Add the garlic, ginger, onion and carrots. Cook 3 to 4 minutes, or until softened, stirring occasionally. Add the garam masala, cumin, and turmeric. Cook 30 about seconds, stirring until fragrant. Add the lentils, stirring to coat them in the spices.
Finish cooking the lentils:
5 Finish cooking the lentils:
Add the vegetable broth and 2 cups of water. Allow the mixture to come to a boil, then cover, reduce the heat to medium-low and simmer 20 to 25 minutes, or the lentils are cooked through and the mixture has thickened, stirring occasionally.
Plate your dish:
6 Plate your dish:
Divide the rice between 2 bowls or plates. Top the rice with the lentil mixture. Squeeze some lime juice over the top of each. Garnish with the cilantro and chili pepper. Enjoy!

Tips from Home Chefs

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Dal Bhat

Cook the rice:
1 Cook the rice:
In a small pot, combine the rice, 1½ cups of water, and a pinch of salt. Heat to boiling on high. Cover, reduce the heat to low, and simmer 20 to 25 minutes, or until the water is absorbed and the rice is cooked through.
2 Prepare your ingredients:
While the rice cooks, prepare your ingredients. Wash and dry the fresh produce. Cut the carrots into 2-inch pieces on an angle. Peel and roughly chop the garlic. Very roughly chop the cilantro. Peel and mince the ginger. Slice the chili pepper on an angle. Peel and slice the onion.
Prepare your ingredients:
Cook the aromatics:
3 Cook the aromatics:
In a medium pot, heat some oil on medium until hot. Add the curry leaves and mustard seeds. Cook about 30 seconds, stirring occasionally until the mustard seeds pop. (Stand back as the oil may splatter as the seeds pop.)
4 4. Add the vegetables & lentils:
Add the garlic, ginger, onion and carrots. Cook 3 to 4 minutes, or until softened, stirring occasionally. Add the garam masala, cumin, and turmeric. Cook 30 about seconds, stirring until fragrant. Add the lentils, stirring to coat them in the spices.
4. Add the vegetables & lentils:
Finish cooking the lentils:
5 Finish cooking the lentils:
Add the vegetable broth and 2 cups of water. Allow the mixture to come to a boil, then cover, reduce the heat to medium-low and simmer 20 to 25 minutes, or the lentils are cooked through and the mixture has thickened, stirring occasionally.
6 Plate your dish:
Divide the rice between 2 bowls or plates. Top the rice with the lentil mixture. Squeeze some lime juice over the top of each. Garnish with the cilantro and chili pepper. Enjoy!
Plate your dish:
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