Mediterranean Diet Classic Lentil Dahl

Experience the perfect fusion of wholesome flavors with this Mediterranean Diet Classic Lentil Dahl, a nourishing twist on a cherished classic. Packed with protein-rich brown lentils, vibrant fresh spinach, and a medley of warming spices like cumin, turmeric, and cinnamon, this dish is as comforting as it is flavorful. Simmered in a rich base of diced tomatoes and low-sodium vegetable broth, this dahl achieves a silky texture with bursts of fresh ginger and lemon juice for a refreshing zesty kick. Ready in under an hour, this vegetarian and heart-healthy recipe is ideal for meal prep or an easy weeknight dinner. Serve it warm with crusty whole-grain bread or over rice, and let the sprinkle of parsley add a pop of freshness to every bite. Perfectly balancing plant-based protein, Mediterranean-inspired ingredients, and traditional dahl flavors, this dish is a must-try for healthy eating enthusiasts!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 3 cups water
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon turmeric powder
• 1 teaspoon coriander powder
• 0.5 teaspoon ground cinnamon
• 1 cup diced tomatoes
• 2 cups low-sodium vegetable broth
• 2 cups fresh spinach, chopped
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Rinse the lentils under cold water until the water runs clear, then drain them.

Step 2

In a medium saucepan, combine the lentils and water. Bring them to a boil over high heat, then reduce the heat to low and simmer for about 20 minutes, or until the lentils are tender. Drain and set aside.

Step 3

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

Step 4

Stir in the minced garlic and grated ginger, cook for an additional 2 minutes until fragrant.

Step 5

Add the cumin, turmeric, coriander, and cinnamon into the skillet, stirring for 1 minute to toast the spices.

Step 6

Pour in the diced tomatoes and cook for 5 minutes, allowing the mixture to thicken slightly.

Step 7

Add the cooked lentils and vegetable broth into the skillet with the spice mixture, stirring until well combined.

Step 8

Simmer the dahl over low heat for about 15 minutes to allow flavors to meld together. Stir occasionally.

Step 9

Mix in the chopped spinach, cooking for another 3 minutes until it wilts.

Step 10

Add the lemon juice, salt, and black pepper, adjusting seasoning to taste.

Step 11

Remove from heat and serve hot, garnished with fresh parsley.

Nutrition Facts

Serving size	(1995.9g)

Amount per serving	% Daily Value*
Calories	687.6

Total Fat 31.2g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1879.3mg	0%
Total Carbohydrate 83.2g	0%
Dietary Fiber 28.7g	0%
Total Sugars 20.4g
Protein 26.6g	0%

Vitamin D 0IU	0%
Calcium 425.0mg	0%
Iron 15.9mg	0%
Potassium 2768.9mg	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: 39.0%

Protein: 14.8%

Carbs: 46.2%