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Loaded Paneer Dal Bowls
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Loaded Paneer Dal Bowls

These Loaded Paneer Dal Bowls are a colorful fusion-inspired meal made with baked paneer, savory lentils, turmeric rice, and a cilantro mint sauce that ties everything together. Perfect for high-protein dinners or meal prep!
Course Main Course
Cuisine Fusion, Global-Inspired, Indian
Prep Time 30 minutes
Cook Time 1 hour
Total Time 1 hour 30 minutes
Servings 4 servings
Calories 810kcal

Ingredients

For the Lentils

  • 1/2 cup black lentils (whole urad dal) soaked overnight
  • 1 cup water
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 1/4 tsp cumin seeds
  • 1/8 tsp mustard seeds
  • 1/8 tsp hing asafoetida
  • 1/2 red onion thinly sliced (about 1 1/2 cups)
  • 1/2 tsp salt divided
  • 2 garlic cloves minced
  • 2 Roma tomatoes quartered
  • 1/8 tsp turmeric
  • 1/8 tsp red chili powder
  • 1 tsp garam masala
  • 1/4 tsp ground coriander
  • freshly ground black pepper to taste
  • 1/4 cup water

For the Paneer

  • 1 14-ounce block paneer cut into cubes
  • 1 cup plain yogurt
  • 2 tbsp olive oil
  • 1/2 tsp turmeric
  • 1/4 tsp red chili powder
  • 1 tsp ground coriander
  • 1/2 tsp cumin
  • 1 tsp garam masala
  • 1/4 tsp ground cardamom
  • 1/4 tsp garlic powder
  • 1/2 tsp salt
  • 1 lime juiced
  • freshly ground black pepper to taste

For the Turmeric Rice

  • 1 cup uncooked basmati rice
  • 1 1/2 cups water
  • 1/4 tsp turmeric
  • 1/2 tsp salt

For the Cilantro Mint Sauce

  • 2 cups fresh cilantro
  • 1 cup fresh mint leaves
  • 1 cup plain yogurt
  • 1/4 cup water
  • 1 tbsp cumin
  • 1/2 tsp salt
  • 1 tbsp ginger-garlic paste
  • 1 lime juiced
  • 1-2 small green chiles optional

For the Tomato Salsa

  • 2 cups cherry tomatoes quartered
  • 1/2 medium red onion about 1 cup diced
  • 1/2 cup cilantro minced
  • 1/2 lime juiced
  • 1/2 tsp salt

Instructions

Cook the Lentils

  • Add the black lentils, water, and salt to the Instant Pot.
  • Seal the lid and cook on High Pressure for 8 minutes. Allow the pressure to release naturally for 10 minutes before releasing any remaining pressure. Set aside.

Bake the Paneer

  • Preheat the oven to 425°F.
  • In a large baking dish, whisk together the yogurt, olive oil, turmeric, red chili powder, coriander, cumin, garam masala, cardamom, garlic powder, salt, lime juice, and black pepper.
  • Add the paneer cubes and gently toss to coat. If time allows, let the paneer marinate for 10-15 minutes before baking.
  • Bake for 25-30 minutes, stirring once halfway through, until the paneer is lightly golden around the edges.

Cook the Rice

  • Rinse the basmati rice until the water runs mostly clear.
  • Add the rice, water, turmeric, and salt to a saucepan. Bring to a boil, then reduce the heat to low, cover, and cook for 15-18 minutes, or until the water is absorbed.
  • Remove from the heat and let stand, covered, for 10 minutes. Fluff with a fork and set aside.

Make the Tomato-Onion Sauce

  • Heat the olive oil in a large skillet or saucepan over medium heat.
  • Add the cumin seeds, mustard seeds, and hing. Cook for about 30 seconds, until fragrant.
  • Add the sliced onion and 1/4 teaspoon salt. Cook for 8-10 minutes, stirring occasionally, until softened and lightly golden.
  • Stir in the garlic and cook for 1 minute.
  • Add the turmeric, red chili powder, garam masala, coriander, and black pepper. Cook for 30 seconds, stirring constantly.
  • Pour in the water to deglaze the pan. Add the tomatoes and remaining 1/4 tsp salt.
  • Cover and cook over medium-low heat for 10 minutes, or until the tomatoes are very soft.
  • Transfer the mixture to a blender and blend until completely smooth. Return the sauce to the skillet.

Finish the Lentils

  • Add the cooked lentils to the tomato-onion sauce and stir to combine.
  • Cook over medium-low heat for 15-20 minutes, stirring occasionally, until thickened and creamy.

Make the Cilantro Mint Sauce

  • Add the cilantro, mint, yogurt, water, cumin, salt, ginger-garlic paste, lime juice, and green chiles (if using) to a blender.
  • Blend until smooth. Transfer to an airtight container and refrigerate until ready to serve. The sauce will thicken slightly as it chills.

Prepare the Tomato Salsa

  • In a medium bowl, combine the cherry tomatoes, red onion, cilantro, lime juice, and salt. Mix well and refrigerate until ready to serve.

Assemble the Bowls

  • Divide the turmeric rice among serving bowls. Top with the creamy lentils, baked paneer, and tomato salsa.
  • Drizzle generously with the cilantro mint sauce and serve.

Notes

Extra sauce: You may end up with extra cilantro mint sauce, but it won't go to waste. Drizzle it over salads, grain bowls, roasted vegetables, tacos, wraps, or your favorite protein for an easy flavor boost!

Nutrition

Calories: 810kcal | Carbohydrates: 79g | Protein: 37g | Fat: 42g | Fiber: 10g