Mediterranean Diet Classic Indian Dhaal

Experience the perfect fusion of wholesome ingredients and bold flavors with this Mediterranean Diet Classic Indian Dhaal, a nutritious spin on a beloved Indian comfort food. Made with tender split red lentils simmered in a richly spiced blend of turmeric, cumin, and coriander, this recipe integrates the heart-healthy essence of olive oil to align with Mediterranean diet principles. Bursting with ginger, garlic, and vibrant tomatoes, this one-pot dish is not only easy to prepare in just 45 minutes but also packed with plant-based protein and fiber. Finished with a zesty splash of lemon juice and a sprinkle of fresh cilantro, it's a versatile and satisfying meal that pairs beautifully with whole-grain flatbread or a nutty bed of quinoa. Perfect for those seeking a healthy, flavorful, and globally inspired cuisine.

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Split red lentils
• 2 tablespoons Olive oil
• 1 medium Yellow onion
• 3 large Garlic cloves
• 1 tablespoon Fresh ginger
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 14-ounce can Canned diced tomatoes
• 4 cups Water
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 cup Fresh cilantro
• 2 tablespoons Lemon juice

Directions

Step 1

Begin by rinsing the split red lentils under cold running water until the water runs clear. This removes excess starch and helps with digestion.

Step 2

Finely chop the yellow onion and mince the garlic cloves. Grate the fresh ginger.

Step 3

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

Step 4

Stir in the minced garlic and grated ginger, then add turmeric powder, ground cumin, and ground coriander. Cook the spices with the aromatics for 1-2 minutes until fragrant.

Step 5

Pour in the canned diced tomatoes along with their juices, allowing them to simmer for 2-3 minutes to soften.

Step 6

Add the rinsed lentils and water to the pot. Stir to combine all ingredients together evenly.

Step 7

Season with salt and black pepper and bring the mixture to a boil. Once boiling, reduce the heat to low and cover the pot. Let it simmer gently for about 20-25 minutes, or until the lentils are tender and have absorbed most of the liquid.

Step 8

Once the dhal reaches your desired consistency, adjust seasoning as needed and stir in the fresh lemon juice for a touch of acidity.

Step 9

Garnish with freshly chopped cilantro before serving. Enjoy your Mediterranean Diet Classic Indian Dhaal with whole-grain flatbread or on a bed of quinoa for a complete meal.

Nutrition Facts

Serving size	(1767.5g)

Amount per serving	% Daily Value*
Calories	1249.1

Total Fat 43.5g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 6.1g
Cholesterol 7.9mg	0%
Sodium 2933.5mg	0%
Total Carbohydrate 163.5g	0%
Dietary Fiber 33.4g	0%
Total Sugars 21.3g
Protein 58.6g	0%

Vitamin D 0IU	0%
Calcium 389.7mg	0%
Iron 21.7mg	0%
Potassium 3142.5mg	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: 30.6%

Protein: 18.3%

Carbs: 51.1%