This simple masoor dal rice combines whole brown lentils and rice cooked together in chicken broth for an easy, nutritious one pot side dish. With 13g of protein and 7g of fiber per serving, this straightforward recipe is the perfect way to meet your protein targets without adding another dish to your meal prep routine. Pair it with your favorite curry and a quick salad for a complete, balanced thali that actually fits your weeknight schedule.
Years of making this recipe have taught me that the secret to perfect masoor dal rice lies in the soaking step and using quality broth. Each serving provides the same amount of protein as a small chicken breast, plus 7 of fiber (that's about a quarter of your daily fiber needs). Unlike plain white rice that leaves you hungry an hour later, this protein-packed version keeps you satisfied while supporting your balanced eating goals.
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Why This Recipe Works for Balanced Eating
Here's the thing about hitting your protein goals: most of us think we need to add more dishes to the table. But what if you could boost the protein content of something you're already eating? This masoor dal rice delivers 13g of protein and 7g of fiber per serving, all while staying under 186kcal calories.
Here's what makes each serving so impressive:
- Triple the protein: Regular white rice gives you about 2g per serving. This gives you 13g, making it a legitimate protein source.
- Fiber boost: The whole masoor dal adds substantial fiber, helping you stay full longer without adding heavy curries.
- One pot simplicity: Everything cooks together in your rice cooker. No separate dal preparation, no extra pots to wash.
- Meal prep winner: The chicken broth adds subtle savory depth that reheats beautifully all week long.
Key Ingredients
This recipe uses just four ingredients, but each one plays a crucial role in the final nutrition and flavor.
Whole masoor dal (brown lentils): These small brown lentils cook quickly when soaked and add that protein punch we're after. Look for whole masoor dal at Indian grocery stores or online. The skin stays intact, giving you more fiber than split red lentils. Soak them for at least 30 minutes to ensure even cooking with the rice.
White rice: Sonna Massori or Basmati rice works perfectly here. The neutral flavor lets the dal shine while keeping the texture light and fluffy. Rinse it well to remove excess starch, which helps prevent mushy rice.
Chicken bone broth: This is where the subtle savory flavor comes from. Use store bought or homemade. The broth adds depth without making this taste like soup. If you're vegetarian, find high-protein vegetable broth to maintain similar protein levels.
Smart Shopping Tips
- Find masoor dal: Most Indian grocery stores carry whole masoor dal in the lentils section. Online retailers like Amazon also stock it. Avoid split red masoor dal for this recipe since it cooks faster and won't hold its shape.
- Broth quality matters: Look for bone broth with 8-10g protein per cup. I usually buy it from Costco
Instructions
This is straightforward enough for a Tuesday night when you're running on fumes.
- Soak the dal: Rinse whole masoor dal once, then cover with water and let sit for 30 minutes while you prep everything else.
- Wash the rice: Rinse white rice in a fine mesh strainer under cool water until the water runs mostly clear, about 3 rinses.
- Combine everything: Drain the soaked dal and add to your rice cooker along with the washed rice and chicken bone broth, stirring gently to distribute evenly.
- Cook and rest: Press the cook button and leave it alone for 20 to 25 minutes until it switches to warm. Let it rest 5 minutes with the lid closed, then fluff with a fork.
For complete step-by-step instructions with exact measurements, see the recipe card below.
Pro Tips for Best Results
- Don't skip the soak: Unsoaked dal takes longer to cook and might leave you with crunchy lentils and mushy rice. Even 30 minutes makes a difference.
- Resist opening the lid: Every time you peek, you release steam that the rice needs to cook evenly. Trust the process and wait for the rice cooker to switch modes.
- Let it rest: That 5 minute rest after cooking lets the steam redistribute, giving you fluffier rice instead of sticky clumps.
- Adjust liquid for altitude: If you live above 3,000 feet, add an extra ¼ cup broth to compensate for faster evaporation.
How to Serve This Recipe
The beauty of this rice is that it already brings protein and fiber to your plate, so you can pair it with lighter sides and still hit balanced thali territory. Think of it as your protein base that lets you enjoy flavorful curries without worrying about the macros.
Complete thali combinations:
- Quick weeknight thali: Masoor dal rice + Egg Pulusu + Cucumber Peanut Salad for a complete meal with Calories: 557cal | Protein: 33g | Fiber: 15g | Carbohydrates: 66g | Fat: 22.3g
- Vegetarian protein thali: Masoor dal rice + Channa Masala + Carrot Coconut Salad for Protein: 27g
- Meal prep favorite: Masoor dal rice + Chicken Curry + Air Fried Zucchini for Protein: 36g
Each combination gives you a complete, balanced plate without needing multiple protein sources or complicated recipes.
Easy Variations
- Vegetarian version: Swap chicken broth for high protien vegetable broth.
- Spiced version: Add ½ teaspoon turmeric and 1 teaspoon cumin seeds to the rice cooker before cooking for a golden, aromatic rice that pairs especially well with milder curries.
- Extra protein boost: Stir in 1 cup of plant protein powder in cooking liquid to push each serving closer to 15g-16g of protein.
Freezing & Storage Strategy
This recipe was designed for meal preppers who batch cook on Sundays and eat all week without getting bored.
Storage guide:
- Fridge: Store in airtight containers for 4 to 5 days. The dal and rice stay separate and fluffy, not mushy like some rice dishes.
- Freezer: Portion into individual servings using silicone muffin cups or meal prep containers. Freeze for up to 3 months. The texture holds up remarkably well.
- Reheating: Microwave frozen portions for 2 to 3 minutes, adding 1 tablespoon water if needed. Stovetop works too: add a splash of broth and heat over medium low, covered, for 5 minutes.
- Timeline: Prep Sunday afternoon, portion into 7 servings, enjoy Tuesday through Monday morning without lifting a finger.
Your Questions Answered
Red lentils (split masoor dal) cook much faster and will turn mushy when cooked with rice. Stick with whole brown masoor dal for the best texture and fiber content.
Rice cookers give the most consistent results, but you can use a pressure cooker or Instant Pot. Use the rice setting and the same liquid ratios. Stovetop works too: bring to a boil, reduce to low, cover, and simmer 25 minutes.
Usually this happens when you skip soaking the dal or add too much liquid. Measure your broth carefully and don't skip the rinse step for the rice, which removes excess starch.
Yes, use vegetable broth or even water with a pinch of salt. The nutrition will drop slightly (about 2g protein per serving), but you'll still have a much more balanced rice than plain white rice.
This yields 7 servings at 190g each, perfect for meal prep. Each serving is roughly ¾ cup cooked rice and dal mixture.
Nutrition
One serving of High Protein Masoor Dal Rice, which is serving (190g), contains 186 calories with 13g of protein, 7g of fiber and 39g of carbs.
Compare this to plain white rice with the same serving size: 112kcal, 2g protein, 0g fiber, 25g carbs. You're getting over 6 times the protein and adding substantial fiber without dramatically increasing calories.
Give This Recipe a Try
This masoor dal rice solves that age old problem of wanting to enjoy your favorite curries while still hitting your protein goals. No extra dishes, no complicated prep, just smarter rice that does double duty as your starch and protein source.
What's your favorite curry to pair with high protein rice? Drop a comment and let me know!
Some Curries to check out 👇🏼
Masoor Dal Rice Recipe with Chicken Broth
Equipment
- Fine mesh strainer for washing lentils and rice
- Large bowl for soaking
- Rice Cooker
Ingredients
For Soaking:
- ¾ cup (165 g) whole masoor dal - brown lentils, unsoaked
- 2 cups (480 ml) water - for soaking dal,
For Preparing Rice and Lentils:
- 1 cup (220 g) white rice - basmati or jasmine rice
- 3.5 cups (840 ml) chicken bone broth
Instructions
Soak the Whole Masoor Dal:
- Add ¾ cup whole masoor dal to a large bowl. Rinse once under running water and drain.
- Add 2 cups water to the dal. Let soak for 30 minutes (up to an hour if you have time) at room temperature.
Prepare Rice:
- Add 1 cup white rice to a fine mesh strainer. Rinse under cool running water until the water runs mostly clear (about 3 rinses).
Cook in Rice Cooker:
- Drain the soaked ¾ cup whole masoor dal and add to your rice cooker. Add the washed rice and 3.5 cups chicken bone broth, stirring gently to combine.
- Close the rice cooker and press the cook button. It will automatically switch to warm mode when the liquid is absorbed, typically in 20 to 25 minutes. Do not open the lid during cooking.
Serve:
- Once cooked, let rest for 5 minutes with the lid closed. Gently fluff with a fork. Serve as a high protein side to go with your favorite curries, dals, and vegetables for a complete balanced thali meal.
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