Heart-Healthy Vegetable Dal Curry
Indulge in the comforting flavors of our Heart-Healthy Vegetable Dal Curry, a nourishing and vibrant dish perfect for any occasion. Packed with protein-rich red lentils, fresh vegetables like carrots, spinach, and tomatoes, and a medley of aromatic spices, this recipe is both wholesome and satisfying. The use of light coconut milk adds a creamy texture without compromising health goals, while a hint of lemon juice brightens every bite. Ready in just 45 minutes, this one-pot curry is ideal for busy weeknights and pairs beautifully with brown rice, quinoa, or whole-grain flatbread for a balanced, heart-friendly meal. Whether you’re boosting your wellness or exploring new flavors, this vegetable dal curry is sure to become a staple in your kitchen!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Red lentils
- 3 cups Water
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 tablespoon Ginger, grated
- 2 medium Tomatoes, diced
- 1 cup Carrots, diced
- 2 cups Spinach, chopped
- 1 cup Coconut milk (light)
- 1 tablespoon Olive oil
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Coriander powder
- 1 piece Bay leaf
- 1 tablespoon Lemon juice
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh cilantro, chopped (optional)
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.
In a large pot or deep pan, heat the olive oil over medium heat. Add the cumin seeds and bay leaf, allowing them to sizzle for 30 seconds until fragrant.
Add the chopped onion, garlic, and ginger to the pot. Sauté for 3-4 minutes until the onion becomes translucent.
Stir in the turmeric powder and coriander powder, and cook for an additional 30 seconds to bloom the spices.
Add the diced tomatoes and cook for 5 minutes, stirring occasionally, until the tomatoes soften and break down.
Incorporate the red lentils, water, and diced carrots. Bring the mixture to a boil, then reduce the heat to low and cover with a lid. Simmer for 20-25 minutes, stirring occasionally, until the lentils and carrots are tender.
Once the lentils are cooked, add the coconut milk, spinach, salt, and black pepper. Stir well and simmer for 5 more minutes until the spinach wilts and the curry thickens slightly.
Remove the bay leaf and stir in the lemon juice. Taste and adjust seasoning if necessary.
Garnish with chopped cilantro, if desired, and serve warm with brown rice, quinoa, or whole-grain flatbread for a complete meal.
Nutrition Facts
Calories |
674 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 28.2 g | 36% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1455 mg | 63% | |
| Total Carbohydrate | 89.7 g | 33% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 23.9 g | ||
| Protein | 28.4 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 387 mg | 30% | |
| Iron | 17.2 mg | 96% | |
| Potassium | 2865 mg | 61% | |
*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.
