Sri Lankan Dhal Curry with Rice
Sri Lankan Dhal Curry with Rice is a comforting staple meal featuring creamy, spiced red lentils (dhal) served alongside fluffy rice. The curry is typically made with lentils cooked in coconut milk and tempered with a blend of aromatic spices like mustard seeds, curry leaves, turmeric, and chili. It is a foundational dish in Sri Lankan cuisine, enjoyed daily across the island.
🍽️ Nutrition at a glance
This meal is primarily a high-carbohydrate, plant-based dish, providing sustained energy from the rice and lentils. It is a good source of dietary fiber, plant-based protein, and essential minerals like iron and folate, with a rough calorie range of 400-550 per typical serving, depending on the amount of coconut milk used.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 12 g |
| Carbs | 55 g |
| Fat | 8 g |
| Fiber | 9 g |
| Sugar | 4 g |
| Sodium | 600 mg |
| Potassium | 400 mg |
| Iron | 4.5 mg |
| Folate | 120 mcg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Zinc | 2.5 mg |
| Thiamin (B1) | 0.4 mg |
| Vitamin B6 | 0.3 mg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, dhal curry is a unifying comfort food in Sri Lanka, often forming part of a 'rice and curry' spread with multiple accompaniments. Nutritionally, the combination of rice and lentils creates a complete protein, making it an efficient and wholesome meal for vegetarians and vegans.
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AI estimate may be inaccurate · Terms