Mediterranean Diet Curried Lentils
Warm your soul with a comforting bowl of Mediterranean Diet Curried Lentils, a wholesome and flavor-packed dish that marries the heartiness of brown lentils with the rich, aromatic spices of curry, cumin, coriander, and turmeric. This vegan-friendly recipe is a nutrient-dense powerhouse, featuring vibrant vegetables like carrots, red bell pepper, and spinach, all simmered in a savory broth infused with fresh parsley and a hint of zesty lemon. Ready in just under an hour, it’s a perfect weeknight meal that’s both satisfying and aligned with the Mediterranean diet’s healthful principles. Serve this curry over fluffy brown rice or pair it with crusty whole-grain bread for a meal that's comforting, nutritious, and irresistibly delicious.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 2 tablespoons olive oil
- 1 medium, chopped onion
- 3 cloves, minced garlic
- 1 medium, diced carrot
- 1 chopped red bell pepper
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 0.5 teaspoon turmeric powder
- 1.5 teaspoons curry powder
- 1 can (14 oz) diced tomatoes
- 3 cups vegetable broth
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups fresh spinach
- 2 tablespoons, chopped fresh parsley
- 1 tablespoon lemon juice
Instructions
Rinse the lentils under cold water and set aside.
In a large pot, heat olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until translucent.
Stir in the minced garlic, diced carrot, and chopped red bell pepper. Continue cooking for another 5 minutes until the vegetables are softened.
Add the cumin, coriander, turmeric, and curry powder to the pot, stirring to coat the vegetables in the spices.
Pour in the can of diced tomatoes, stirring to combine, then add the lentils and vegetable broth.
Season with salt and black pepper. Bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low, cover the pot, and let simmer for 30-35 minutes, or until the lentils are tender and have absorbed most of the liquid.
Remove the lid, stir in the fresh spinach until wilted, about 2 minutes.
Stir in the chopped parsley and lemon juice just before serving.
Adjust seasoning to taste and serve hot, optionally with a crusty whole-grain bread or over brown rice.
Nutrition Facts
Calories |
982 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 37.7 g | 48% | |
| Saturated Fat | 6.1 g | 30% | |
| Polyunsaturated Fat | 4.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4441 mg | 193% | |
| Total Carbohydrate | 132.1 g | 48% | |
| Dietary Fiber | 41.1 g | 147% | |
| Total Sugars | 38.5 g | ||
| Protein | 39.7 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 445 mg | 34% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 3592 mg | 76% | |
*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.
