Heart-Healthy Dahl de Lentilles

Warm your soul and nourish your body with this flavorful Heart-Healthy Dahl de Lentilles, a wholesome take on a beloved classic. This plant-based recipe features protein-packed red lentils simmered to perfection in a fragrant blend of turmeric, cumin, coriander, and fresh ginger, creating a vibrant and aromatic dish that’s as delicious as it is nutritious. With plenty of fiber-rich spinach, heart-friendly olive oil, and a bright pop of lemon, this dahl is both satisfying and packed with essential nutrients. Ready in just 45 minutes, it’s a quick and easy comfort food perfect for weeknight dinners. Serve this low-sodium, vegan dahl with whole grain bread or brown rice for a complete, heart-healthy meal the whole family will love.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 14.5 ounces canned diced tomatoes, no salt added
• 3 cups low-sodium vegetable broth
• 2 cups baby spinach
• 0.25 cup fresh cilantro, chopped
• 0.5 whole lemon, juiced
• 0.25 teaspoon black pepper
• 0.25 teaspoon salt, optional

Directions

Step 1

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

Step 2

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

Step 3

Add the minced garlic and grated ginger to the onion, cooking for an additional 1 minute until fragrant.

Step 4

Stir in the ground turmeric, cumin, and coriander. Cook the spices with the onion mixture for about 30 seconds to release their aroma.

Step 5

Add the canned diced tomatoes with their juice to the pot, stirring to combine with the spices.

Step 6

Pour in the low-sodium vegetable broth and stir in the rinsed red lentils. Bring the mixture to a boil, then reduce the heat to low, and simmer uncovered for about 20 minutes or until the lentils are tender and the dahl has thickened.

Step 7

Stir in the baby spinach until wilted, which will take about 2-3 minutes.

Step 8

Add the lemon juice, chopped cilantro, black pepper, and salt (if using) to the dahl, stirring to combine. Adjust the seasoning to taste.

Step 9

Serve the dahl hot, garnished with additional cilantro if desired. Enjoy this heart-healthy meal with whole grain bread or brown rice.

Nutrition Facts

Serving size	(1613.6g)

Amount per serving	% Daily Value*
Calories	592.3

Total Fat 17.7g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1079.5mg	0%
Total Carbohydrate 90.8g	0%
Dietary Fiber 28.3g	0%
Total Sugars 26.0g
Protein 26.6g	0%

Vitamin D 0IU	0%
Calcium 309.2mg	0%
Iron 16.5mg	0%
Potassium 2763.5mg	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: 25.3%

Protein: 16.9%

Carbs: 57.8%