Mediterranean Diet Spinach with Dhal
Elevate your healthy eating game with this flavorful Mediterranean Diet Spinach with Dhal recipe! Featuring protein-packed split red lentils, nutrient-rich fresh spinach, and a tantalizing blend of aromatic spices like cumin, coriander, and paprika, this dish is a celebration of vibrant flavors and wholesome ingredients. Simmered in vegetable broth with juicy tomatoes and brightened with a squeeze of fresh lemon juice, it offers the perfect balance of hearty and refreshing. Ready in just 40 minutes, this recipe is ideal as a comforting, plant-based main course or paired with crusty whole-grain bread for an ultra-satisfying meal. Garnish with parsley for a final touch of freshness, and enjoy the Mediterranean lifestyle on your plate!
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Recipe Information
Ingredients
- 1 cup split red lentils (dhal)
- 5 cups fresh spinach leaves, washed and chopped
- 2 tablespoons extra virgin olive oil
- 1 medium onion, finely diced
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- 3 cups vegetable broth
- 2 tablespoons lemon juice, freshly squeezed
- 2 medium tomatoes, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Rinse the split red lentils thoroughly under cold water until the water runs clear. Set aside.
In a large saucepan or pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 3-4 minutes until softened and translucent.
Stir in the minced garlic, ground cumin, ground coriander, and paprika. Sauté for an additional 1 minute, allowing the spices to become fragrant.
Add the rinsed red lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes, stirring occasionally.
After 15 minutes, add the chopped tomatoes, spinach, salt, and black pepper to the pot. Stir well and continue to simmer for another 10 minutes until the lentils are tender and the spinach is wilted.
Stir in the freshly squeezed lemon juice and adjust seasoning with additional salt or pepper, if desired.
Remove from heat and garnish with fresh parsley, if using.
Serve warm as a standalone dish or with whole-grain bread for a complete meal. Enjoy!
Nutrition Facts
Calories |
1427 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 39.2 g | 50% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4319 mg | 188% | |
| Total Carbohydrate | 210.0 g | 76% | |
| Dietary Fiber | 44.4 g | 159% | |
| Total Sugars | 27.8 g | ||
| Protein | 78.6 g | 157% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 641 mg | 49% | |
| Iron | 31.3 mg | 174% | |
| Potassium | 5858 mg | 125% | |
*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.
