Mediterranean Diet Lentil Daal

Warm, comforting, and packed with wholesome ingredients, this Mediterranean Diet Lentil Daal elevates a classic dish with vibrant flavors and nutrient-rich additions. Featuring tender green lentils simmered in a fragrant blend of cumin, coriander, turmeric, and a hint of cayenne, this recipe is balanced with sweet cherry tomatoes, fresh spinach, and zesty lemon for a burst of freshness. Made with heart-healthy olive oil and a base of low-sodium vegetable broth, it's a perfect fusion of Mediterranean and South Asian-inspired cuisine. Ready in under an hour, this protein-packed, plant-based dish is ideal for a cozy weeknight dinner or meal prepping for the week. Serve it warm garnished with fresh parsley, paired with whole grain bread or fluffy quinoa, for a satisfying and healthy meal that’s as delicious as it is nourishing.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup green lentils
• 2 tablespoons olive oil
• 1 medium yellow onion
• 3 garlic cloves
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 0.5 teaspoon cayenne pepper
• 1 cup cherry tomatoes
• 4 cups low-sodium vegetable broth
• 2 cups spinach leaves
• 1 lemon
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Rinse the green lentils under cold water and set them aside to drain.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Dice the onion and mince the garlic cloves.

Step 4

Add the onion to the pot and sauté for about 5 minutes until it becomes translucent.

Step 5

Stir in the garlic, cumin seeds, ground coriander, turmeric powder, and cayenne pepper. Cook for another minute until the spices are fragrant.

Step 6

Add the cherry tomatoes to the pot, stirring to combine, and cook for 3 minutes until they start to soften.

Step 7

Pour in the vegetable broth and bring the mixture to a boil.

Step 8

Add the lentils to the boiling broth, reduce the heat to low, and let it simmer uncovered for about 25-30 minutes, or until the lentils are tender.

Step 9

Stir in the spinach leaves and cook for an additional 5 minutes until the spinach is wilted.

Step 10

Season the daal with salt and black pepper to taste.

Step 11

Squeeze the juice of the lemon into the daal and stir well to incorporate the flavors.

Step 12

Garnish the lentil daal with freshly chopped parsley before serving.

Step 13

Serve the Mediterranean Diet Lentil Daal warm, either on its own, with whole grain bread, or over quinoa.

Nutrition Facts

Serving size	(1603.2g)

Amount per serving	% Daily Value*
Calories	696.1

Total Fat 31.1g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3005.7mg	0%
Total Carbohydrate 85.2g	0%
Dietary Fiber 25.7g	0%
Total Sugars 18.8g
Protein 25.0g	0%

Vitamin D 0IU	0%
Calcium 284.4mg	0%
Iron 14.9mg	0%
Potassium 2800.3mg	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: 38.8%

Protein: 13.9%

Carbs: 47.3%