Heart-Healthy Dahl de Lentilles
Warm, comforting, and packed with nourishing flavors, this **Heart-Healthy Dahl de Lentilles** is the ultimate feel-good dish. Made with tender red lentils, vibrant turmeric, and aromatic spices, this gluten-free and low-sodium recipe is ideal for those seeking a wholesome, plant-based meal. Simmered with nutrient-rich baby spinach, fresh cilantro, and a bright splash of lemon juice, this dahl is both satisfying and nutritious. Perfectly paired with whole grain bread or brown rice, it comes together in under 45 minutes, making it a quick and easy dinner option for busy weeknights. With its hearty texture and fragrant spices, this recipe is a great way to embrace heart-healthy eating without compromising on rich, bold flavors.
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 cloves garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 14.5 ounces canned diced tomatoes, no salt added
- 3 cups low-sodium vegetable broth
- 2 cups baby spinach
- 0.25 cup fresh cilantro, chopped
- 0.5 whole lemon, juiced
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt, optional
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside to drain.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and grated ginger to the onion, cooking for an additional 1 minute until fragrant.
Stir in the ground turmeric, cumin, and coriander. Cook the spices with the onion mixture for about 30 seconds to release their aroma.
Add the canned diced tomatoes with their juice to the pot, stirring to combine with the spices.
Pour in the low-sodium vegetable broth and stir in the rinsed red lentils. Bring the mixture to a boil, then reduce the heat to low, and simmer uncovered for about 20 minutes or until the lentils are tender and the dahl has thickened.
Stir in the baby spinach until wilted, which will take about 2-3 minutes.
Add the lemon juice, chopped cilantro, black pepper, and salt (if using) to the dahl, stirring to combine. Adjust the seasoning to taste.
Serve the dahl hot, garnished with additional cilantro if desired. Enjoy this heart-healthy meal with whole grain bread or brown rice.
Nutrition Facts
Calories |
592 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1080 mg | 47% | |
| Total Carbohydrate | 90.8 g | 33% | |
| Dietary Fiber | 28.3 g | 101% | |
| Total Sugars | 26.0 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 309 mg | 24% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 2764 mg | 59% | |
*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.
