Mediterranean Diet Red Lentil Curry

Experience the perfect fusion of vibrant flavors and wholesome ingredients with this Mediterranean Diet Red Lentil Curry. Bursting with protein-packed red lentils, nutrient-rich baby spinach, and aromatic spices like cumin, turmeric, and curry powder, this one-pot wonder is as healthy as it is delicious. Simmered in a savory vegetable broth with fresh vegetables like carrots and red bell peppers, this plant-based curry is finished with a splash of zesty lemon juice for a bright, citrusy kick. Ready in under an hour, it’s the ultimate comforting and nutritious meal that pairs beautifully with brown rice or whole-grain bread. Ideal for anyone following the Mediterranean diet or seeking a heart-healthy, vegan option, this recipe is a flavorful way to reimagine weeknight dinners.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 1 teaspoon turmeric powder
• 2 teaspoons curry powder
• 1 14-ounce can canned chopped tomatoes
• 4 cups vegetable broth
• 1 carrot, diced
• 1 red bell pepper, diced
• 3 cups baby spinach
• 2 tablespoons lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 cup fresh cilantro, chopped

Directions

Step 1

Rinse the red lentils under cold water until the water runs clear and set them aside.

Step 2

Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté until it becomes translucent, about 5 minutes.

Step 3

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

Step 4

Add the cumin seeds, ground coriander, turmeric powder, and curry powder to the pot. Stir well and cook for 1 minute to toast the spices.

Step 5

Pour in the canned chopped tomatoes, and cook for 3 minutes, allowing the mixture to thicken slightly.

Step 6

Add the vegetable broth, diced carrot, and diced red bell pepper to the pot. Stir in the rinsed lentils, making sure they are well combined.

Step 7

Bring the mixture to a boil, then reduce the heat to low-medium, cover the pot, and let it simmer for about 25-30 minutes, or until the lentils are tender.

Step 8

During the last 5 minutes of cooking, stir in the baby spinach until wilted.

Step 9

Remove the pot from heat and stir in the lemon juice, salt, and black pepper. Adjust seasoning to taste.

Step 10

Garnish with freshly chopped cilantro and serve warm. Pair it with whole-grain bread or brown rice for a complete meal.

Nutrition Facts

Serving size	(2169.1g)

Amount per serving	% Daily Value*
Calories	1143.7

Total Fat 40.5g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 5.5g
Cholesterol 0mg	0%
Sodium 6630.8mg	0%
Total Carbohydrate 162.9g	0%
Dietary Fiber 45.8g	0%
Total Sugars 48.2g
Protein 46.5g	0%

Vitamin D 0IU	0%
Calcium 498.2mg	0%
Iron 25.8mg	0%
Potassium 4276.9mg	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: 30.3%

Protein: 15.5%

Carbs: 54.2%