Mediterranean Diet Traditional Indian Daal
Discover a delightful fusion of health and flavor with this Mediterranean Diet Traditional Indian Daal recipe, a wholesome twist on the classic comfort food. Made with protein-packed red lentils, infused with aromatic turmeric, cumin, and coriander, and enriched with vibrant spinach and juicy diced tomatoes, this dish offers a rich tapestry of taste while staying true to heart-healthy principles. A splash of extra virgin olive oil replaces traditional ghee, seamlessly blending Mediterranean and Indian culinary styles. Quick to prepare in under 40 minutes, this daal boasts a creamy texture and perfectly balanced spice, with hints of ginger, garlic, and a bright finish from fresh lemon juice and cilantro. Serve with brown rice or whole-grain bread for an easy, filling meal that satisfies your palate while supporting a healthy lifestyle.
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Recipe Information
Ingredients
- 1 cup red lentils (masoor dal)
- 4 cups water
- 2 tablespoons extra virgin olive oil
- 1 medium yellow onion, finely chopped
- 4 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.25 teaspoon cayenne pepper
- 1 teaspoon salt
- 1 cup diced tomatoes (canned or fresh)
- 2 cups baby spinach
- 0.25 cup fresh cilantro, chopped
- 1 tablespoon freshly squeezed lemon juice
Instructions
Rinse the red lentils thoroughly under cool water until the water runs clear. Set aside.
In a medium saucepan or pot, bring the water to a boil. Add the rinsed lentils and reduce the heat to low. Simmer for 15-20 minutes, or until the lentils are soft and slightly mushy. Skim off any foam that rises to the surface while cooking.
While the lentils cook, heat the extra virgin olive oil in a large pan over medium heat.
Add the chopped onion and sauté for 3-4 minutes, or until soft and translucent.
Stir in the minced garlic and ginger, and sauté for an additional 1-2 minutes, until fragrant.
Add the ground turmeric, cumin, coriander, and cayenne pepper to the pan. Stir well to coat the onions and spices evenly.
Add the diced tomatoes to the pan, mixing well, and cook for another 3-4 minutes until the mixture becomes a thick, fragrant paste.
Check the cooked lentils. If they are ready, add them to the pan with the spice mixture. Stir everything together to combine.
Add salt to taste, and allow the daal to simmer gently for 5 minutes to meld the flavors.
Stir in the baby spinach and cook for 2-3 minutes, until wilted.
Finish the daal with freshly squeezed lemon juice and chopped cilantro. Stir well.
Serve warm on its own, with brown rice, or with whole-grain bread for a Mediterranean-inspired touch. Optional: Drizzle with a small amount of extra virgin olive oil before serving for added richness.
Nutrition Facts
Calories |
644 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2483 mg | 108% | |
| Total Carbohydrate | 76.9 g | 28% | |
| Dietary Fiber | 26.0 g | 93% | |
| Total Sugars | 17.4 g | ||
| Protein | 26.2 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 294 mg | 23% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 1699 mg | 36% | |
*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.
