Mediterranean Diet Indian Dal
Elevate your healthy eating game with this Mediterranean Diet Indian Dal, a vibrant fusion of flavors that combines nutrient-dense lentils with the heart-healthy principles of the Mediterranean diet. Made with wholesome red lentils simmered to creamy perfection, this dish is enriched with aromatic spices like cumin, coriander, turmeric, and chili powder, all skillfully sautéed in extra virgin olive oil for optimal richness. A refreshing twist comes from fresh spinach, zesty lemon juice, and cilantro, creating a perfect balance of flavors and textures. Ready in just 40 minutes, this plant-based recipe is ideal for busy weeknights or meal prepping. Serve this comforting vegan dal as a standalone dish or pair it with warm flatbread or rice for a satisfying Mediterranean-Indian fusion meal. Packed with protein, fiber, and antioxidant-rich ingredients, this guilt-free option is perfect for anyone looking to embrace wholesome eating. Keywords: Mediterranean diet, Indian dal recipe, healthy lentil curry, vegan Indian dish, easy weeknight dinner.
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Recipe Information
Ingredients
- 1 cup Red lentils (Masoor dal)
- 4 cups Water
- 2 tablespoons Extra virgin olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 tablespoon Fresh ginger, grated
- 1 large Tomato, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Chili powder
- 1 teaspoon Salt
- 2 cups Spinach, chopped
- 0.5 cup Fresh cilantro, chopped
- 2 tablespoons Lemon juice
Instructions
Rinse the red lentils thoroughly under running water. Drain and set aside.
In a medium pot, bring the 4 cups of water to a boil. Add the lentils and reduce to a simmer. Cook for 15-20 minutes or until the lentils are tender and have started to break down.
In a separate pan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.
Add the minced garlic and grated ginger to the onions, stirring well, and cook for another 2 minutes until fragrant.
Stir in the chopped tomato, cumin, coriander, turmeric, and chili powder. Allow the mixture to cook for about 5 minutes until the tomatoes have softened.
Pour the tomato-onion mixture into the pot with the cooked lentils. Stir thoroughly to combine.
Add salt and chopped spinach to the dal. Cook for an additional 5 minutes until the spinach is wilted.
Remove the dal from heat and stir in the lemon juice and fresh cilantro.
Serve hot, garnished with additional cilantro if desired.
Nutrition Facts
Calories |
652 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.1 g | 41% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2558 mg | 111% | |
| Total Carbohydrate | 77.4 g | 28% | |
| Dietary Fiber | 29.1 g | 104% | |
| Total Sugars | 15.7 g | ||
| Protein | 28.6 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 366 mg | 28% | |
| Iron | 16.2 mg | 90% | |
| Potassium | 2431 mg | 52% | |
*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.
