Heart-Healthy Red Lentil Dahl
Indulge in the rich, aromatic flavors of our Heart-Healthy Red Lentil Dahl, a nourishing and comforting vegetarian dish that's perfect for any meal. This recipe combines protein-packed red lentils with a medley of vibrant spices like turmeric, cumin, and coriander, harmonized by the creamy addition of coconut milk and a tangy splash of fresh lemon juice. Packed with fiber and antioxidants, fresh spinach adds a nutritious boost, while cilantro brings a burst of freshness to each bite. Quick and easy to prepare, this wholesome dahl simmers to perfection in just 30 minutes, making it ideal for busy weeknights. Enjoy it on its own or pair it with brown rice or whole-grain flatbread for a hearty and satisfying plant-based meal.
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 tablespoon olive oil
- 1 medium, diced yellow onion
- 3 minced garlic cloves
- 1 tablespoon, grated fresh ginger
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground cayenne pepper
- 4 cups low-sodium vegetable broth
- 1 14-ounce can canned diced tomatoes
- 0.5 cup coconut milk
- 2 cups, packed fresh spinach
- 0.25 cup, chopped fresh cilantro
- 1 tablespoon fresh lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the red lentils under cold water until the water runs clear. Set aside.
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes or until translucent.
Add the minced garlic and grated ginger to the pot and sauté for another 1-2 minutes, stirring frequently to prevent burning.
Stir in the ground turmeric, cumin, coriander, and cayenne pepper, cooking for 1 minute until the spices are fragrant.
Add the rinsed lentils, vegetable broth, and diced tomatoes with their juice to the pot. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 15-20 minutes, or until the lentils are tender and the mixture has thickened.
Stir in the coconut milk, fresh spinach, and seasoning with salt and black pepper. Cook for another 5 minutes until the spinach is wilted.
Remove from heat and stir in the chopped cilantro and fresh lemon juice.
Taste and adjust the seasoning if necessary before serving.
Serve hot, garnished with additional cilantro if desired. This dahl pairs well with brown rice or whole-grain flatbread.
Nutrition Facts
Calories |
730 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.4 g | 36% | |
| Saturated Fat | 5.5 g | 28% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3519 mg | 153% | |
| Total Carbohydrate | 96.4 g | 35% | |
| Dietary Fiber | 28.2 g | 101% | |
| Total Sugars | 32.7 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 344 mg | 26% | |
| Iron | 15.4 mg | 86% | |
| Potassium | 2790 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.
