Mediterranean Diet Classic Indian Dhaal
Embrace the vibrant flavors of a timeless dish with this Mediterranean Diet Classic Indian Dhaal, a wholesome and heartwarming recipe that blends the best of Indian culinary tradition with a Mediterranean twist. Packed with nutritious split red lentils, aromatic spices like turmeric, cumin, and coriander, and the richness of olive oil, this dish is a celebration of bold yet balanced flavors. A quick simmer with diced tomatoes, garlic, and fresh ginger creates a luscious, velvety texture that pairs perfectly with garnishes of bright cilantro and a zesty squeeze of lemon juice. Ready in just 45 minutes, this satisfying, plant-based dhal is perfect served over fluffy quinoa, alongside whole-grain flatbreads, or on its own as a hearty, comforting bowl. Ideal for fans of healthy, flavor-packed meals, this recipe is a must-try for those exploring Mediterranean or vegetarian diets.
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Recipe Information
Ingredients
- 1 cup Split red lentils
- 2 tablespoons Olive oil
- 1 medium Yellow onion
- 3 large Garlic cloves
- 1 tablespoon Fresh ginger
- 1 teaspoon Turmeric powder
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 14-ounce can Canned diced tomatoes
- 4 cups Water
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 cup Fresh cilantro
- 2 tablespoons Lemon juice
Instructions
Begin by rinsing the split red lentils under cold running water until the water runs clear. This removes excess starch and helps with digestion.
Finely chop the yellow onion and mince the garlic cloves. Grate the fresh ginger.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes or until it turns translucent.
Stir in the minced garlic and grated ginger, then add turmeric powder, ground cumin, and ground coriander. Cook the spices with the aromatics for 1-2 minutes until fragrant.
Pour in the canned diced tomatoes along with their juices, allowing them to simmer for 2-3 minutes to soften.
Add the rinsed lentils and water to the pot. Stir to combine all ingredients together evenly.
Season with salt and black pepper and bring the mixture to a boil. Once boiling, reduce the heat to low and cover the pot. Let it simmer gently for about 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid.
Once the dhal reaches your desired consistency, adjust seasoning as needed and stir in the fresh lemon juice for a touch of acidity.
Garnish with freshly chopped cilantro before serving. Enjoy your Mediterranean Diet Classic Indian Dhaal with whole-grain flatbread or on a bed of quinoa for a complete meal.
Nutrition Facts
Calories |
1249 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.5 g | 56% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 2934 mg | 128% | |
| Total Carbohydrate | 163.5 g | 59% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 21.3 g | ||
| Protein | 58.6 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 390 mg | 30% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 3142 mg | 67% | |
*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.
