Heart-Healthy Lentil Daal
Savor the nourishing goodness of our Heart-Healthy Lentil Daal—a vibrant, wholesome dish that packs bold flavors and essential nutrients into every bite! This comforting recipe combines tender green or brown lentils with a fragrant medley of warming spices like turmeric, cumin, and mustard seeds, creating a rich, aromatic base. Enhanced with juicy tomatoes, nutrient-packed spinach, fresh ginger, and a squeeze of zesty lemon juice, this daal is a vegan-friendly powerhouse of protein and fiber that supports heart health. Quick to prep and simmered to perfection, it's an ideal weeknight meal served alongside brown rice or whole-grain flatbread. Garnished with fresh cilantro, this dish is not only delicious but also a nutritious way to fuel your day. Perfect for those seeking healthy comfort food, this flavorful lentil daal is sure to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 cup green or brown lentils
- 4 cups water
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon turmeric powder
- 1 teaspoon cumin seeds
- 1 teaspoon mustard seeds
- 1 teaspoon coriander powder
- 1 cup canned diced tomatoes, no salt added
- 2 cups spinach, fresh or frozen
- 1 tablespoon lemon juice
- 0.25 cup fresh cilantro, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the lentils thoroughly under cold water until the water runs clear. Set aside.
In a large pot, bring 4 cups of water to a boil. Add the rinsed lentils. Reduce the heat to medium-low and simmer, partially covered, for 20-25 minutes, or until the lentils are tender but not mushy. Stir occasionally.
Meanwhile, heat the olive oil in a skillet over medium heat. Add the chopped onion and cook for 5-7 minutes until translucent.
Add the minced garlic and grated ginger to the skillet. Cook for another 1-2 minutes until fragrant.
Add turmeric, cumin seeds, mustard seeds, and coriander powder to the onion mixture. Cook for 1 minute, stirring continuously to release the flavors.
Stir in the diced tomatoes and cook for an additional 3-4 minutes until the tomatoes are softened.
Once the lentils are cooked, add the tomato mixture to the pot with the lentils. Mix well.
Add the spinach to the pot and cook for another 5 minutes until the spinach wilts and integrates into the daal.
Stir in lemon juice, salt, and black pepper to taste.
Remove the daal from heat and let it sit for a few minutes to thicken slightly.
Garnish with chopped fresh cilantro before serving.
Serve hot as a main dish or side, accompanied by brown rice or whole-grain flatbread.
Nutrition Facts
Calories |
598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.7 g | 25% | |
| Saturated Fat | 2.8 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2678 mg | 116% | |
| Total Carbohydrate | 86.0 g | 31% | |
| Dietary Fiber | 32.3 g | 115% | |
| Total Sugars | 18.7 g | ||
| Protein | 34.2 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 562 mg | 43% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 3501 mg | 74% | |
*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.
