Heart-Healthy Classic Lentil Dahl
Warm, nourishing, and packed with flavor, our Heart-Healthy Classic Lentil Dahl is the perfect blend of wholesome ingredients and aromatic spices. Made with protein-rich red lentils, anti-inflammatory turmeric, and a hint of zesty lemon, this comforting dish is as good for your body as it is for your taste buds. Prepared with olive oil and low-sodium vegetable broth, it’s a lighter, heart-conscious take on traditional dahl, without compromising on the rich, spiced flavors you love. Quick to make in just 45 minutes and ideal for busy weeknights, this vegan and gluten-free recipe pairs wonderfully with brown rice or whole-grain bread for a satisfying, balanced meal. Bursting with fresh cilantro and infused with warming spices like cumin, coriander, and ginger, this dahl is a comforting classic you'll want to make again and again.
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 0.5 teaspoon ground chili powder
- 2 cups low-sodium vegetable broth
- salt to taste
- black pepper to taste
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
Instructions
Rinse the red lentils under cold running water until the water runs clear. Drain and set aside.
In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5-7 minutes.
Add the minced garlic and grated ginger to the onion and cook for an additional 2 minutes, stirring constantly to avoid burning.
Stir in the ground cumin, turmeric, coriander, and chili powder. Toast the spices with the onion mixture for 1 minute until fragrant.
Add the rinsed lentils, water, and vegetable broth to the saucepan. Stir to combine and bring to a gentle boil.
Reduce the heat to a simmer and cook the lentils uncovered, stirring occasionally, for 20-25 minutes or until the lentils are tender and the mixture has thickened.
Season the dahl with salt and black pepper to taste. Stir in the chopped cilantro and lemon juice just before serving.
Serve the dahl hot with a side of brown rice or whole-grain bread for a complete heart-healthy meal.
Nutrition Facts
Calories |
485 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.8 g | 22% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 738 mg | 32% | |
| Total Carbohydrate | 67.2 g | 24% | |
| Dietary Fiber | 21.8 g | 78% | |
| Total Sugars | 11.5 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 219 mg | 17% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1608 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
