Dal-Rice Protein Plate
Comfort dal tadka with measured rice and a side of curd for a complete plate.
| Calories | Protein | Carbs | Fat |
|---|---|---|---|
| 520 | 28g | 78g | 10g |
Quick answer
Cook moong or masoor dal with a simple tadka. Serve with 150–200g cooked rice and 100g curd. Add a salad for volume.
Dal-rice isn't 'incomplete' if you portion it intentionally. Lentils bring protein and fiber; rice brings training fuel; curd adds another protein bump and makes the meal satisfying.
This is the plate I recommend to busy clients who refuse complicated meal prep—because they will actually eat it.
Ingredients
- 1 cup cooked masoor/moong dal
- 150–200g cooked rice
- 100g low-fat curd
- Tadka: 1 tsp ghee, cumin, garlic, chili
- Cucumber-tomato salad
Steps
- Pressure-cook dal with turmeric and salt until soft.
- Prepare a quick tadka and pour over dal.
- Plate rice, dal, curd, and salad.