Heart-Healthy Classic Lentil Dahl

Savor the comforting warmth of our Heart-Healthy Classic Lentil Dahl, a nourishing dish brimming with vibrant spices and wholesome ingredients. This gluten-free, plant-based recipe features protein-packed red lentils simmered in a fragrant blend of cumin, turmeric, and coriander, with a bright pop of fresh cilantro and zesty lemon juice to round out the flavors. Perfect for quick weeknight dinners, this one-pot wonder comes together in just 45 minutes and pairs beautifully with brown rice or whole-grain bread for a complete, fiber-rich meal. Experience a meal that's as good for your heart as it is satisfying—simple, flavorful, and irresistibly healthy!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 0.5 teaspoon ground chili powder
• 2 cups low-sodium vegetable broth
• 0 salt to taste
• 0 black pepper to taste
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the red lentils under cold running water until the water runs clear. Drain and set aside.

Step 2

In a large saucepan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5-7 minutes.

Step 3

Add the minced garlic and grated ginger to the onion and cook for an additional 2 minutes, stirring constantly to avoid burning.

Step 4

Stir in the ground cumin, turmeric, coriander, and chili powder. Toast the spices with the onion mixture for 1 minute until fragrant.

Step 5

Add the rinsed lentils, water, and vegetable broth to the saucepan. Stir to combine and bring to a gentle boil.

Step 6

Reduce the heat to a simmer and cook the lentils uncovered, stirring occasionally, for 20-25 minutes or until the lentils are tender and the mixture has thickened.

Step 7

Season the dahl with salt and black pepper to taste. Stir in the chopped cilantro and lemon juice just before serving.

Step 8

Serve the dahl hot with a side of brown rice or whole-grain bread for a complete heart-healthy meal.

Nutrition Facts

Serving size	(1617.6g)

Amount per serving	% Daily Value*
Calories	484.6

Total Fat 16.8g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 737.9mg	0%
Total Carbohydrate 67.2g	0%
Dietary Fiber 21.8g	0%
Total Sugars 11.5g
Protein 21.5g	0%

Vitamin D 0IU	0%
Calcium 218.6mg	0%
Iron 12.5mg	0%
Potassium 1607.9mg	0%

*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: 29.9%

Protein: 17.0%

Carbs: 53.1%