Mediterranean Diet Indian Dal Soup
Elevate your weeknight dinner with this wholesome and flavorful Mediterranean Diet Indian Dal Soup, a fusion recipe that blends the hearty comfort of Indian dal with the nutrient-rich principles of the Mediterranean diet. Packed with tender red lentils, vibrant vegetables like spinach and carrots, and aromatic spices including turmeric, cumin, and coriander, this soup is both a nutritional powerhouse and a feast for the senses. Cooked in heart-healthy olive oil and finished with a refreshing squeeze of lemon juice and a garnish of fresh cilantro, every spoonful bursts with warmth and zest. Ready in just 45 minutes, this vegan and gluten-free recipe is perfect for meal prep or a cozy, nourishing family dinner.
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Recipe Information
Ingredients
- 1 cup Red lentils
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 units Garlic cloves, minced
- 1 medium Carrot, diced
- 2 medium Tomatoes, chopped
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 0.5 teaspoon Turmeric powder
- 4 cups Vegetable broth
- 2 cups Spinach leaves, chopped
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 1 tablespoon Fresh lemon juice
- 0.25 cup Fresh cilantro, chopped
Instructions
Rinse the red lentils under cold running water until the water runs clear. Set aside.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for 5 minutes until translucent.
Add the minced garlic and diced carrot to the pot, and cook for an additional 3 minutes.
Stir in the chopped tomatoes, ground cumin, ground coriander, and turmeric powder. Cook for another 2 minutes until the spices are fragrant.
Add the rinsed red lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the lentils are tender.
Stir in the chopped spinach, salt, and black pepper. Cook for an additional 5 minutes until the spinach wilts.
Remove the pot from heat and stir in the freshly squeezed lemon juice.
Serve the dal soup hot, garnished with chopped fresh cilantro.
Nutrition Facts
Calories |
1014 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.6 g | 51% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3588 mg | 156% | |
| Total Carbohydrate | 134.9 g | 49% | |
| Dietary Fiber | 39.0 g | 139% | |
| Total Sugars | 32.3 g | ||
| Protein | 43.9 g | 88% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 435 mg | 33% | |
| Iron | 19.5 mg | 108% | |
| Potassium | 4244 mg | 90% | |
*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.
