Brown Rice Dal Protein Combo

Brown rice and toor dal cooked separately then plated together — the original complete-protein combination that has fuelled Indian athletes for generations. At 18g protein and 72g complex carbs for 420 calories, this high-carb muscle-gain staple is the simplest calorie-surplus lunch in the Indian kitchen.

Ingredients

• 3/4 cup brown rice
• 1/2 cup toor dal (split pigeon peas)
• 1 tsp ghee
• 1/2 tsp turmeric
• 1 tsp cumin seeds
• 1 small tomato, chopped
• Salt to taste
• Pickle and papad to serve (optional)

Instructions

1. Rinse brown rice and cook in 1.5 cups water for 30-35 minutes until tender.
2. Pressure cook toor dal with tomato, turmeric, and salt (3 whistles) until very soft.
3. For dal tadka: heat ghee, add cumin seeds, pour over cooked dal and stir.
4. Adjust dal consistency with a little water to a pourable thickness.
5. Serve rice and dal side by side on a plate.
6. Add pickle or papad if desired.