Heart-Healthy Vegetable Dal Curry

Transform your weeknight dinner into a nourishing delight with this Heart-Healthy Vegetable Dal Curry. Packed with protein-rich red lentils, vibrant vegetables like carrots and spinach, and creamy light coconut milk, this dish delivers bold flavors while staying gentle on the heart. Infused with turmeric, cumin, and coriander, it offers a subtle warmth and fantastic aroma, complemented by a splash of zesty lemon juice for brightness. Perfectly suited for vegans and vegetarians, this hearty curry pairs beautifully with brown rice, quinoa, or whole-grain flatbread for a balanced meal. Ready in just 45 minutes, it’s a wholesome, satisfying one-pot recipe that’s as simple to make as it is good for you. Whether you're meal prepping or feeding a crowd, this dal curry is the perfect choice for a flavorful, heart-smart dinner!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 3 cups Water
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 tablespoon Ginger, grated
• 2 medium Tomatoes, diced
• 1 cup Carrots, diced
• 2 cups Spinach, chopped
• 1 cup Coconut milk (light)
• 1 tablespoon Olive oil
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Coriander powder
• 1 piece Bay leaf
• 1 tablespoon Lemon juice
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh cilantro, chopped (optional)

Directions

Step 1

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

Step 2

In a large pot or deep pan, heat the olive oil over medium heat. Add the cumin seeds and bay leaf, allowing them to sizzle for 30 seconds until fragrant.

Step 3

Add the chopped onion, garlic, and ginger to the pot. Sauté for 3-4 minutes until the onion becomes translucent.

Step 4

Stir in the turmeric powder and coriander powder, and cook for an additional 30 seconds to bloom the spices.

Step 5

Add the diced tomatoes and cook for 5 minutes, stirring occasionally, until the tomatoes soften and break down.

Step 6

Incorporate the red lentils, water, and diced carrots. Bring the mixture to a boil, then reduce the heat to low and cover with a lid. Simmer for 20-25 minutes, stirring occasionally, until the lentils and carrots are tender.

Step 7

Once the lentils are cooked, add the coconut milk, spinach, salt, and black pepper. Stir well and simmer for 5 more minutes until the spinach wilts and the curry thickens slightly.

Step 8

Remove the bay leaf and stir in the lemon juice. Taste and adjust seasoning if necessary.

Step 9

Garnish with chopped cilantro, if desired, and serve warm with brown rice, quinoa, or whole-grain flatbread for a complete meal.

Nutrition Facts

Serving size	(1811.0g)

Amount per serving	% Daily Value*
Calories	674.0

Total Fat 28.2g	0%
Saturated Fat 12.2g	0%
Polyunsaturated Fat 1.3g
Cholesterol 0mg	0%
Sodium 1454.8mg	0%
Total Carbohydrate 89.7g	0%
Dietary Fiber 28.7g	0%
Total Sugars 23.9g
Protein 28.4g	0%

Vitamin D 0IU	0%
Calcium 386.9mg	0%
Iron 17.2mg	0%
Potassium 2864.7mg	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: 34.9%

Protein: 15.6%

Carbs: 49.4%