Heart-Healthy Rote Linsen-Dal
Discover the vibrant flavors of "Heart-Healthy Rote Linsen-Dal," a nourishing and aromatic dish packed with wholesome ingredients and bold spices. This comforting recipe features protein-rich red lentils simmered with fragrant ginger, garlic, and a medley of warm spices like turmeric, cumin, coriander, and a touch of cayenne for subtle heat. Diced tomatoes and fresh spinach infuse the dal with nutrients and a burst of color, while a splash of lemon juice adds a refreshing tang. Finished with a sprinkle of cilantro, this one-pot wonder is perfect for busy weeknights, boasting just 15 minutes of prep time and wholesome benefits for your heart. Serve it as a satisfying standalone entrée or pair with brown rice or whole-grain bread for a balanced, plant-based meal that’s rich in flavor and goodness.
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 1 tablespoon olive oil
- 1 medium onion
- 2 large garlic cloves
- 1 inch ginger root
- 1 teaspoon ground cumin
- 1 teaspoon ground turmeric
- 1 teaspoon ground coriander
- 0.5 teaspoon cayenne pepper
- 1 cup canned diced tomatoes
- 2 cups spinach leaves
- 1 tablespoon lemon juice
- 2 tablespoons fresh cilantro
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the red lentils in cold water until the water runs clear. Set aside to drain.
Chop the onion finely, mince the garlic, and grate the ginger.
In a large pot, heat the olive oil over medium heat. Add the onion and sauté for about 5 minutes, or until golden and translucent.
Add the minced garlic and grated ginger to the pot and sauté for another 2 minutes until fragrant.
Stir in the cumin, turmeric, coriander, and cayenne pepper, cooking for 1 minute to allow the spices to release their aromas.
Add the rinsed lentils and water to the pot, bring to a boil, then reduce the heat to low and simmer uncovered for 15 to 20 minutes, stirring occasionally.
Stir in the diced tomatoes and continue cooking for another 5-10 minutes or until the lentils are tender and fully cooked.
Stir in the spinach leaves and cook just until they wilt.
Add lemon juice, salt, and black pepper to taste, mixing well.
Finish by garnishing with freshly chopped cilantro before serving.
Serve hot as a standalone dish or with brown rice or whole wheat bread for a more filling meal.
Nutrition Facts
Calories |
583 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.9 g | 31% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 5 mg | 2% | |
| Sodium | 2808 mg | 122% | |
| Total Carbohydrate | 73.9 g | 27% | |
| Dietary Fiber | 25.8 g | 92% | |
| Total Sugars | 18.5 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 319 mg | 25% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 2009 mg | 43% | |
*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.
