Mediterranean Diet Curried Lentils

Warm, comforting, and perfectly spiced, Mediterranean Diet Curried Lentils is a nutritious, one-pot meal that's as wholesome as it is satisfying. This flavorful dish combines hearty brown lentils with a medley of vibrant vegetables like carrots, red bell peppers, and spinach, all simmered in an aromatic blend of cumin, coriander, turmeric, and curry powder. A splash of zesty lemon juice and fresh parsley adds a bright finish to this protein-packed meal, which is naturally vegan, gluten-free, and ideal for those following the Mediterranean diet. Serve it with crusty whole-grain bread or over a bed of fluffy brown rice for a filling dinner that comes together in under an hour. Perfect for meal prep or a cozy weeknight dinner, this recipe celebrates wholesome ingredients and bold flavors in every bite!

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 2 tablespoons olive oil
• 1 medium, chopped onion
• 3 cloves, minced garlic
• 1 medium, diced carrot
• 1 chopped red bell pepper
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 0.5 teaspoon turmeric powder
• 1.5 teaspoons curry powder
• 1 can (14 oz) diced tomatoes
• 3 cups vegetable broth
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups fresh spinach
• 2 tablespoons, chopped fresh parsley
• 1 tablespoon lemon juice

Directions

Step 1

Rinse the lentils under cold water and set aside.

Step 2

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

Step 3

Stir in the minced garlic, diced carrot, and chopped red bell pepper. Continue cooking for another 5 minutes until the vegetables are softened.

Step 4

Add the cumin, coriander, turmeric, and curry powder to the pot, stirring to coat the vegetables in the spices.

Step 5

Pour in the can of diced tomatoes, stirring to combine, then add the lentils and vegetable broth.

Step 6

Season with salt and black pepper. Bring the mixture to a boil over high heat.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let simmer for 30-35 minutes, or until the lentils are tender and have absorbed most of the liquid.

Step 8

Remove the lid, stir in the fresh spinach until wilted, about 2 minutes.

Step 9

Stir in the chopped parsley and lemon juice just before serving.

Step 10

Adjust seasoning to taste and serve hot, optionally with a crusty whole-grain bread or over brown rice.

Nutrition Facts

Serving size	(1753.6g)

Amount per serving	% Daily Value*
Calories	982.0

Total Fat 37.7g	0%
Saturated Fat 6.1g	0%
Polyunsaturated Fat 4.8g
Cholesterol 0mg	0%
Sodium 4441.1mg	0%
Total Carbohydrate 132.1g	0%
Dietary Fiber 41.1g	0%
Total Sugars 38.5g
Protein 39.7g	0%

Vitamin D 0IU	0%
Calcium 445.1mg	0%
Iron 20.6mg	0%
Potassium 3592.3mg	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: 33.1%

Protein: 15.5%

Carbs: 51.5%