High Protein Red Lentil Dahl
Packed with bold spices and wholesome ingredients, High Protein Red Lentil Dahl is a vibrant, nutrient-rich dish perfect for both busy weeknights and meal prep. This comforting recipe combines tender red lentils simmered in a savory blend of turmeric, cumin, and coriander, creating a creamy and flavorful base. A hint of lime adds a refreshing tang while spinach provides added nourishment. Ready in under an hour, this vegan and gluten-free dahl is not only protein-packed but also loaded with fiber, making it satisfying and deeply nourishing. Serve it with warm naan, fluffy rice, or on its own for a hearty, plant-based meal that's sure to delight your taste buds.
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Recipe Information
Ingredients
- 200 grams red lentils
- 2 tablespoons coconut oil
- 1 medium, finely chopped onion
- 3 minced garlic cloves
- 1 tablespoon, grated ginger
- 1 teaspoon cumin seeds
- 2 teaspoons ground coriander
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 400 grams canned diced tomatoes
- 750 milliliters vegetable broth
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 100 grams spinach
- 1 whole, juiced lime
- 2 tablespoons, chopped fresh cilantro
Instructions
Rinse the red lentils thoroughly under cold running water until the water runs clear. Set aside to drain.
Heat the coconut oil in a large saucepan over medium heat. Add the chopped onion and sauté for about 5 minutes until it becomes soft and translucent.
Add the minced garlic, grated ginger, and cumin seeds to the onion. Cook for another 1-2 minutes until fragrant.
Stir in the ground coriander, turmeric powder, and ground cumin. Allow the spices to coat the onion mixture, cooking for about 1 minute.
Add the canned diced tomatoes and their juices to the saucepan. Stir well to combine with the spices.
Pour in the rinsed lentils and vegetable broth. Season with salt and black pepper, then bring the mixture to a boil.
Once boiling, reduce the heat to low and let the dahl simmer uncovered for approximately 25 minutes, stirring occasionally to prevent sticking. The lentils should become soft and creamy.
In the final 5 minutes of cooking, stir in the spinach leaves and continue to cook until they are wilted.
Remove the saucepan from the heat. Squeeze in the lime juice and stir through the freshly chopped cilantro.
Allow the dahl to sit for a couple of minutes before serving hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
1107 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 50.3 g | 64% | |
| Saturated Fat | 27.8 g | 139% | |
| Polyunsaturated Fat | 6.4 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 4792 mg | 208% | |
| Total Carbohydrate | 133.0 g | 48% | |
| Dietary Fiber | 40.6 g | 145% | |
| Total Sugars | 35.0 g | ||
| Protein | 42.4 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 4046 mg | 86% | |
*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.
