Mediterranean Diet Classic Lentil Dahl
Embrace the comforting warmth and nourishing flavors of our Mediterranean Diet Classic Lentil Dahl, a delightful fusion of health-conscious cooking and bold spices. This one-pot wonder highlights tender brown lentils simmered with aromatic ginger, garlic, and a medley of spices including cumin, turmeric, and cinnamon for a fragrant, hearty base. Diced tomatoes, fresh spinach, and a splash of lemon juice add a vibrant touch, while olive oil and fresh parsley keep the dish rooted in the Mediterranean diet’s wholesome ethos. Perfect for a quick, belly-warming dinner or an easy make-ahead meal, this protein-packed vegan recipe is as flavorful as it is healthful. Ready in under an hour, it's an ideal choice for busy weeknights or meal-prep enthusiasts seeking a delicious, nutrient-rich option.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 3 cups water
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon ground cumin
- 1 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon ground cinnamon
- 1 cup diced tomatoes
- 2 cups low-sodium vegetable broth
- 2 cups fresh spinach, chopped
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Rinse the lentils under cold water until the water runs clear, then drain them.
In a medium saucepan, combine the lentils and water. Bring them to a boil over high heat, then reduce the heat to low and simmer for about 20 minutes, or until the lentils are tender. Drain and set aside.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté until onion turns translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, cook for an additional 2 minutes until fragrant.
Add the cumin, turmeric, coriander, and cinnamon into the skillet, stirring for 1 minute to toast the spices.
Pour in the diced tomatoes and cook for 5 minutes, allowing the mixture to thicken slightly.
Add the cooked lentils and vegetable broth into the skillet with the spice mixture, stirring until well combined.
Simmer the dahl over low heat for about 15 minutes to allow flavors to meld together. Stir occasionally.
Mix in the chopped spinach, cooking for another 3 minutes until it wilts.
Add the lemon juice, salt, and black pepper, adjusting seasoning to taste.
Remove from heat and serve hot, garnished with fresh parsley.
Nutrition Facts
Calories |
688 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.2 g | 40% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1879 mg | 82% | |
| Total Carbohydrate | 83.2 g | 30% | |
| Dietary Fiber | 28.7 g | 102% | |
| Total Sugars | 20.4 g | ||
| Protein | 26.6 g | 53% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 425 mg | 33% | |
| Iron | 15.9 mg | 88% | |
| Potassium | 2769 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.
