Mediterranean Diet Indian Dal Soup

Experience the perfect harmony of bold Indian flavors and the health-conscious Mediterranean diet with this comforting Mediterranean Diet Indian Dal Soup. Packed with protein-rich red lentils, nutrient-dense spinach, and a vibrant medley of warming spices like cumin, coriander, and turmeric, this soup offers a wholesome, plant-based meal in just 45 minutes. Sautéed onions, garlic, and carrots form the flavorful base, while fresh tomatoes and a splash of lemon juice add a zesty brightness. Finished with a garnish of fresh cilantro, this one-pot dish is not only easy to prepare but also irresistibly satisfying and nutritious. Perfect as a warm weeknight dinner or a meal-prep staple, this recipe embodies the best of both Mediterranean and Indian cuisine influences.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 2 tablespoons Olive oil
• 1 medium Onion, finely chopped
• 3 units Garlic cloves, minced
• 1 medium Carrot, diced
• 2 medium Tomatoes, chopped
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 4 cups Vegetable broth
• 2 cups Spinach leaves, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Fresh lemon juice
• 0.25 cup Fresh cilantro, chopped

Directions

Step 1

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

Step 2

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

Step 3

Add the minced garlic and diced carrot to the pot, and cook for an additional 3 minutes.

Step 4

Stir in the chopped tomatoes, ground cumin, ground coriander, and turmeric powder. Cook for another 2 minutes until the spices are fragrant.

Step 5

Add the rinsed red lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to a simmer. Cover and cook for 15-20 minutes, or until the lentils are tender.

Step 6

Stir in the chopped spinach, salt, and black pepper. Cook for an additional 5 minutes until the spinach wilts.

Step 7

Remove the pot from heat and stir in the freshly squeezed lemon juice.

Step 8

Serve the dal soup hot, garnished with chopped fresh cilantro.

Nutrition Facts

Serving size	(1775.3g)

Amount per serving	% Daily Value*
Calories	1014.2

Total Fat 39.6g	0%
Saturated Fat 6.3g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 3588.0mg	0%
Total Carbohydrate 134.9g	0%
Dietary Fiber 39.0g	0%
Total Sugars 32.3g
Protein 43.9g	0%

Vitamin D 0IU	0%
Calcium 435.3mg	0%
Iron 19.5mg	0%
Potassium 4243.5mg	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: 33.3%

Protein: 16.4%

Carbs: 50.4%