Mediterranean Diet Yellow Daal
Discover the vibrant, wholesome flavors of the Mediterranean Diet Yellow Daal, a nourishing twist on traditional lentil soup. This recipe brings together tender yellow split lentils with the bold aromas of cumin seeds, turmeric, and paprika, while fresh cherry tomatoes, spinach, and parsley add a burst of color and nutrients. Cooked in extra-virgin olive oil and brightened up with a splash of fresh lemon juice, this dish is an excellent choice for healthy eating without compromising on taste. Perfect for busy weeknights, it's ready in just 45 minutes and can be enjoyed solo or paired with whole-grain bread or quinoa for a Mediterranean-inspired meal that's high in plant-based protein and fiber. Whether you're embracing the Mediterranean lifestyle or simply exploring global flavors, this yellow daal recipe is a satisfying, flavorful way to fuel your day.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Yellow split lentils (moong or toor dal)
- 4 cups Water
- 2 tablespoons Extra-virgin olive oil
- 4 cloves Garlic, minced
- 1 medium Onion, finely chopped
- 1 teaspoon Turmeric powder
- 1 teaspoon Cumin seeds
- 1 teaspoon Paprika
- 1 cup Cherry tomatoes, halved
- 2 cups Fresh spinach, chopped
- 2 tablespoons Fresh parsley, chopped
- 2 tablespoons Fresh lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Crushed red pepper flakes (optional)
Instructions
Rinse the yellow lentils under cold water until the water runs clear. This removes excess starch and helps prevent the lentils from becoming overly sticky.
In a medium pot, combine the lentils and water. Bring to a boil over high heat, skimming off any foam that forms on the surface.
Reduce the heat to medium-low, cover, and simmer for 20 minutes or until the lentils are soft and beginning to break down.
While the lentils are cooking, heat the olive oil in a large skillet over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.
Add the minced garlic and chopped onion to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the onions are golden and translucent.
Stir in the turmeric powder, paprika, salt, black pepper, and crushed red pepper flakes (if using). Cook for 1 minute to allow the spices to bloom and release their aromas.
Add the cherry tomatoes to the skillet and cook for another 3-4 minutes, allowing them to soften slightly.
Once the lentils are cooked, add the sautéed mixture to the pot of lentils. Stir to combine and adjust the consistency by adding more water if needed.
Add the chopped spinach and let it wilt in the daal for about 2-3 minutes.
Turn off the heat, stir in fresh parsley and lemon juice, and taste for seasoning. Adjust salt and spices as needed.
Serve warm in bowls, drizzled with a little extra olive oil on top, and enjoy with whole-grain bread or over a bed of quinoa for a complete Mediterranean Diet-friendly meal.
Nutrition Facts
Calories |
1100 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.5 g | 40% | |
| Saturated Fat | 4.3 g | 22% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2543 mg | 111% | |
| Total Carbohydrate | 158.8 g | 58% | |
| Dietary Fiber | 39.5 g | 141% | |
| Total Sugars | 14.4 g | ||
| Protein | 58.7 g | 117% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 415 mg | 32% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 4007 mg | 85% | |
*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.
