Heart-Healthy Masoor Daal
Brighten up your dinner table with this **Heart-Healthy Masoor Daal**, a wholesome and flavorful Indian lentil curry that's as nourishing as it is delicious. Featuring protein-packed red lentils, vibrant spices like turmeric, cumin, and coriander, and a generous dose of fresh spinach, this dish is a powerhouse of nutrients. Cooked in heart-friendly olive oil and enriched with ginger, garlic, and a splash of zesty lemon juice, it offers a well-rounded, aromatic experience in every bite. Quick to prepare in under 45 minutes, this comforting vegan recipe is perfect served with whole-grain rice or warm whole wheat roti. Whether you're seeking a nutritious weeknight meal or a satisfying plant-based option, this masoor daal is sure to nourish your heart and soul.
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Recipe Information
Ingredients
- 1 cup Red lentils (Masoor Daal)
- 3 cups Water
- 1 tablespoon Olive oil
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 teaspoon Fresh ginger, grated
- 1 teaspoon Cumin seeds
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Salt
- 2 medium Tomatoes, chopped
- 2 cups Fresh spinach, roughly chopped
- 2 tablespoons Lemon juice
- 0.25 cup Fresh cilantro, chopped
Instructions
Rinse the red lentils thoroughly under cold running water until the water runs clear. Drain and set aside.
In a medium pot, bring the 3 cups of water to a boil. Add the rinsed lentils, reduce the heat to a simmer, and let cook for about 15 minutes or until the lentils are tender and breaking apart. Stir occasionally to prevent sticking.
While the lentils are cooking, heat the olive oil in a separate large pan over medium heat.
Add the chopped onions to the pan and sauté for 3-4 minutes until they are soft and translucent.
Add the minced garlic, grated ginger, and cumin seeds to the pan. Continue to sauté for another 2 minutes until the spices are fragrant.
Stir in the turmeric powder, ground coriander, ground black pepper, and salt. Cook for 1 more minute.
Add the chopped tomatoes to the pan and cook for 5 minutes until they break down and form a thick sauce.
Once the lentils are cooked, add them to the pan with the tomato and spice mixture. Stir well to combine.
Add the fresh chopped spinach and let it wilt in the pan for about 2 minutes.
Stir in the lemon juice to balance the flavors. Adjust seasoning with more salt or lemon juice if desired.
Garnish with freshly chopped cilantro and serve hot with whole grain rice or whole wheat roti.
Nutrition Facts
Calories |
538 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.7 g | 23% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1341 mg | 58% | |
| Total Carbohydrate | 77.7 g | 28% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 16.8 g | ||
| Protein | 28.2 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 16.5 mg | 92% | |
| Potassium | 2505 mg | 53% | |
*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.
