Mediterranean Diet Red Lentil Curry
Bring the vibrant flavors of the Mediterranean to your kitchen with this hearty and healthful Mediterranean Diet Red Lentil Curry. Packed with protein-rich red lentils, colorful vegetables like carrots, red bell peppers, and spinach, and a medley of warm spices including turmeric, cumin, and curry powder, this dish is as nutritious as it is delicious. The curry is simmered in a savory vegetable broth and brightened with zesty lemon juice for a perfectly balanced taste. Ready in under an hour, it's an ideal choice for busy weeknights or meal prep, offering comforting warmth and wholesome goodness with every bite. Serve with whole-grain bread or brown rice for a complete Mediterranean-inspired feast that’s perfect for those embracing heart-healthy eating.
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Recipe Information
Ingredients
- 1 cup red lentils
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 teaspoon cumin seeds
- 1 teaspoon ground coriander
- 1 teaspoon turmeric powder
- 2 teaspoons curry powder
- 1 14-ounce can canned chopped tomatoes
- 4 cups vegetable broth
- 1 carrot, diced
- 1 red bell pepper, diced
- 3 cups baby spinach
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 cup fresh cilantro, chopped
Instructions
Rinse the red lentils under cold water until the water runs clear and set them aside.
Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.
Stir in the minced garlic and grated ginger, and cook for another 2 minutes until fragrant.
Add the cumin seeds, ground coriander, turmeric powder, and curry powder to the pot. Stir well and cook for 1 minute to toast the spices.
Pour in the canned chopped tomatoes, and cook for 3 minutes, allowing the mixture to thicken slightly.
Add the vegetable broth, diced carrot, and diced red bell pepper to the pot. Stir in the rinsed lentils, making sure they are well combined.
Bring the mixture to a boil, then reduce the heat to low-medium, cover the pot, and let it simmer for about 25-30 minutes, or until the lentils are tender.
During the last 5 minutes of cooking, stir in the baby spinach until wilted.
Remove the pot from heat and stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.
Garnish with freshly chopped cilantro and serve warm. Pair it with whole-grain bread or brown rice for a complete meal.
Nutrition Facts
Calories |
1144 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 40.5 g | 52% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 6631 mg | 288% | |
| Total Carbohydrate | 162.9 g | 59% | |
| Dietary Fiber | 45.8 g | 164% | |
| Total Sugars | 48.2 g | ||
| Protein | 46.5 g | 93% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 498 mg | 38% | |
| Iron | 25.8 mg | 143% | |
| Potassium | 4277 mg | 91% | |
*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.
