Mediterranean Diet Mixed Dal
Embrace the wholesome flavors of the Mediterranean with this vibrant and nutrient-packed Mediterranean Diet Mixed Dal. Combining protein-rich red and green lentils with the richness of olive oil, aromatic spices like cumin and turmeric, and the freshness of spinach, lemon, and cilantro, this dish is a delightful fusion of hearty and healthy. Simmered to perfection with tomatoes, garlic, and ginger, this lentil stew offers balanced nutrition and bold flavor in every bite. Ready in just an hour, it's a perfect weeknight dinner that's both plant-based and suitable for those following a Mediterranean lifestyle. Serve it warm with whole grain bread or brown rice for a satisfying, fiber-rich meal that’s as comforting as it is nourishing.
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Recipe Information
Ingredients
- 1 cup red lentils
- 1 cup green lentils
- 2 tablespoons olive oil
- 1 medium onion
- 4 cloves garlic
- 1 tablespoon ginger
- 1 teaspoon cumin seeds
- 1 teaspoon ground turmeric
- 1 teaspoon coriander powder
- 2 medium tomatoes
- 4 cups water
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 cups fresh spinach
- 2 tablespoons lemon juice
- 2 tablespoons fresh cilantro
Instructions
Rinse the red and green lentils in a strainer under cold running water until the water runs clear.
In a large pot, heat the olive oil over medium heat. Add the cumin seeds and sauté for about 30 seconds until they start to sizzle.
Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes.
Stir in the minced garlic and ginger, and cook for another minute until fragrant.
Add the ground turmeric and coriander powder, stirring continuously to combine the spices.
Chop the tomatoes and add them to the pot. Cook until they soften and begin to break down, about 5 minutes.
Pour in the water, then add the rinsed lentils. Bring to a boil, then reduce heat to low and simmer for about 25-30 minutes, or until the lentils are tender.
Season with sea salt and black pepper, adjusting to taste.
Stir in the fresh spinach and cook until wilted, about 5 minutes.
Remove the pot from heat, then stir in the lemon juice.
Garnish the dal with freshly chopped cilantro before serving.
Serve hot with whole grain bread or brown rice for a complete Mediterranean meal.
Nutrition Facts
Calories |
890 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.9 g | 41% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2438 mg | 106% | |
| Total Carbohydrate | 116.3 g | 42% | |
| Dietary Fiber | 39.9 g | 142% | |
| Total Sugars | 22.1 g | ||
| Protein | 42.6 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 325 mg | 25% | |
| Iron | 20.7 mg | 115% | |
| Potassium | 2514 mg | 53% | |
*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.
