Mediterranean Diet Lentil Daal
Indulge in the hearty, nourishing flavors of our Mediterranean Diet Lentil Daal, a vibrant fusion of traditional daal spices and wholesome Mediterranean ingredients. This plant-based recipe features protein-packed green lentils simmered in a fragrant blend of cumin, coriander, turmeric, and cayenne for a warm, earthy depth. Bright cherry tomatoes, fresh spinach, and a zesty squeeze of lemon add a refreshing Mediterranean twist, while olive oil and aromatic garlic elevate the dish with rich complexity. With just 15 minutes of prep time and a one-pot cooking method, this gluten-free and vegan-friendly meal is as convenient as it is nutritious. Perfect on its own, paired with whole grain bread, or served over quinoa, this Mediterranean Diet Lentil Daal is a wholesome, flavor-packed dish that will become a new weeknight favorite.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup green lentils
- 2 tablespoons olive oil
- 1 medium yellow onion
- 3 garlic cloves
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 0.5 teaspoon cayenne pepper
- 1 cup cherry tomatoes
- 4 cups low-sodium vegetable broth
- 2 cups spinach leaves
- 1 lemon
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh parsley
Instructions
Rinse the green lentils under cold water and set them aside to drain.
In a large pot, heat the olive oil over medium heat.
Dice the onion and mince the garlic cloves.
Add the onion to the pot and sauté for about 5 minutes until it becomes translucent.
Stir in the garlic, cumin seeds, ground coriander, turmeric powder, and cayenne pepper. Cook for another minute until the spices are fragrant.
Add the cherry tomatoes to the pot, stirring to combine, and cook for 3 minutes until they start to soften.
Pour in the vegetable broth and bring the mixture to a boil.
Add the lentils to the boiling broth, reduce the heat to low, and let it simmer uncovered for about 25-30 minutes, or until the lentils are tender.
Stir in the spinach leaves and cook for an additional 5 minutes until the spinach is wilted.
Season the daal with salt and black pepper to taste.
Squeeze the juice of the lemon into the daal and stir well to incorporate the flavors.
Garnish the lentil daal with freshly chopped parsley before serving.
Serve the Mediterranean Diet Lentil Daal warm, either on its own, with whole grain bread, or over quinoa.
Nutrition Facts
Calories |
696 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3006 mg | 131% | |
| Total Carbohydrate | 85.2 g | 31% | |
| Dietary Fiber | 25.7 g | 92% | |
| Total Sugars | 18.8 g | ||
| Protein | 25.0 g | 50% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 284 mg | 22% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 2800 mg | 60% | |
*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.
