Mediterranean Diet Vegetable Dal Curry

Nutriscore Rating: 80/100

Elevate your weeknight dinners with this vibrant and hearty Mediterranean Diet Vegetable Dal Curry, a fusion of bold flavors and wholesome ingredients that’s both nourishing and satisfying. Loaded with protein-packed red lentils, colorful vegetables like carrots and zucchini, and fragrant spices such as turmeric, cumin, and paprika, this dish is a celebration of health and taste. Simmered in a rich vegetable broth and infused with fresh ginger, garlic, and lemon juice, every spoonful bursts with a tangy, aromatic depth. Baby spinach adds a nutritious touch, while a garnish of fresh cilantro brightens the dish beautifully. Ready in under an hour, this vegan-friendly curry is perfect for pairing with brown rice or whole-grain bread, making it an excellent choice for those embracing the Mediterranean diet or seeking heart-healthy meal options.

Recipe Information

• Prep Time: 15 min
• Cook Time: 35 min
• Total Time: 50 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

18 items

• 1 cup Red lentils
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Coriander powder
• 1 teaspoon Paprika
• 1 cup Canned diced tomatoes
• 4 cups Vegetable broth
• 2 medium Carrots, diced
• 1 medium Zucchini, diced
• 2 cups Baby spinach
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh cilantro, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

📝 Instructions

10 steps

1. Rinse the red lentils thoroughly under cold water until the water runs clear. Set aside.

2. Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

3. Add the minced garlic and grated ginger to the pot. Sauté for another 1-2 minutes, stirring frequently.

4. Stir in the turmeric, cumin, coriander, and paprika. Cook the spices for 1 minute to release their aroma.

5. Add the diced tomatoes to the pot and stir well, letting the mixture simmer for 2-3 minutes.

6. Pour in the vegetable broth and stir in the rinsed red lentils. Bring the mixture to a boil, then reduce the heat to a simmer.

7. Add the diced carrots and zucchini to the pot. Cover and let simmer for 20-25 minutes, stirring occasionally, until the lentils and vegetables are tender.

8. Stir in the baby spinach and cook for 2-3 minutes until wilted.

9. Add the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.

10. Serve the dal curry hot, garnished with fresh cilantro. Enjoy it on its own or with a slice of whole-grain bread or brown rice, if desired.

Nutrition Facts

1 serving (1997.0g)

Calories		1153
% Daily Value*
Total Fat		46.7 g	60%
	Saturated Fat	8.3 g	42%
	Polyunsaturated Fat	7.6 g
Cholesterol		5 mg	2%
Sodium		5093 mg	221%
Total Carbohydrate		151.1 g	55%
	Dietary Fiber	43.8 g	156%
	Total Sugars	42.4 g
Protein		44.7 g	89%
Vitamin D		0.0 mcg	0%
Calcium		475 mg	37%
Iron		20.0 mg	111%
Potassium		4329 mg	92%

*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.

Source of Calories

Fat: 420 cal (34.9%%)

Protein: 178 cal (14.9%%)

Carbs: 604 cal (50.2%%)