Heart-Healthy Daal Curry
Elevate your weeknight dinner routine with this wholesome and flavorful Heart-Healthy Daal Curry! Packed with protein-rich yellow lentils, vibrant spinach, and aromatic spices like turmeric, cumin, and coriander, this recipe is a nutrient powerhouse designed to nourish your body while delighting your taste buds. Simmered in low-sodium vegetable broth and finished with a zesty squeeze of lemon juice, this plant-based curry is both satisfying and light, perfect for those focused on heart health. Ready in just 45 minutes, this easy and delicious Indian-inspired dish can be paired with fluffy brown rice or warm whole wheat naan for a complete, fiber-rich meal. Whether you're a seasoned cook or a newcomer to daal, this recipe makes it simple to craft a comforting bowl of goodness that’s as good for your health as it is for your palate! Keywords: heart-healthy, daal curry, plant-based, yellow lentils, Indian spices, quick dinner recipe.
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Recipe Information
Ingredients
- 1 cup yellow lentils (moong daal)
- 3 cups water
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, minced
- 1 medium tomato, chopped
- 2 tablespoons olive oil or avocado oil
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon red chili powder
- 1 cup low-sodium vegetable broth
- 1 cup spinach leaves, chopped
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon lemon juice
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the lentils under cold water until the water runs clear. This helps to remove any excess starch.
In a large pot, add the rinsed lentils and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and let it simmer for about 15 minutes or until the lentils are soft but not mushy.
While the lentils are cooking, heat the oil in a pan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until they release their aroma.
Add the chopped onions and sauté until they become translucent, about 5 minutes.
Stir in the minced garlic and ginger, cooking for another 2 minutes.
Add the chopped tomato, turmeric, coriander powder, and red chili powder. Cook until the tomatoes break down and the spices are well blended, approximately 5 minutes.
Pour in the low-sodium vegetable broth and let the mixture simmer for about 3 minutes.
Combine the tomato-spice mixture with the cooked lentils. Stir well and let it simmer together for another 5 minutes.
Add the chopped spinach and cook for another 2 minutes until the spinach is wilted.
Season with salt and black pepper to taste.
Remove the daal from heat and stir in the lemon juice.
Garnish with fresh cilantro before serving.
Serve hot with brown rice or whole wheat naan for a complete heart-healthy meal.
Nutrition Facts
Calories |
1090 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.0 g | 41% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1456 mg | 63% | |
| Total Carbohydrate | 152.4 g | 55% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 14.5 g | ||
| Protein | 56.3 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 499 mg | 38% | |
| Iron | 21.6 mg | 120% | |
| Potassium | 3819 mg | 81% | |
*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.
