Mediterranean Diet Spinach with Dhal

Packed with vibrant flavors and wholesome ingredients, this Mediterranean Diet Spinach with Dhal recipe is a delightful fusion of textures and spices that’s perfect for a nutritious, plant-based meal. Featuring tender split red lentils simmered with sautéed onions, garlic, and fragrant spices like cumin, coriander, and paprika, this dish is brought to life with the addition of fresh spinach and juicy tomatoes. A splash of zesty lemon juice adds a refreshing tang, while a drizzle of extra virgin olive oil enhances both flavor and heart-health benefits. Ready in just 40 minutes, this one-pot wonder is as easy to prepare as it is satisfying. Serve it on its own or pair it with warm whole-grain bread for a comforting, protein-rich meal that aligns perfectly with the Mediterranean diet’s focus on fresh, nutrient-dense ingredients. Garnish with parsley for an enticing finishing touch!

Nutriscore Rating: 84/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup split red lentils (dhal)
• 5 cups fresh spinach leaves, washed and chopped
• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely diced
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon paprika
• 3 cups vegetable broth
• 2 tablespoons lemon juice, freshly squeezed
• 2 medium tomatoes, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

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

Step 2

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

Step 3

Add the diced onion and sauté for 3-4 minutes until softened and translucent.

Step 4

Stir in the minced garlic, ground cumin, ground coriander, and paprika. Sauté for an additional 1 minute, allowing the spices to become fragrant.

Step 5

Add the rinsed red lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat to low and let it simmer uncovered for 15 minutes, stirring occasionally.

Step 6

After 15 minutes, add the chopped tomatoes, spinach, salt, and black pepper to the pot. Stir well and continue to simmer for another 10 minutes until the lentils are tender and the spinach is wilted.

Step 7

Stir in the freshly squeezed lemon juice and adjust seasoning with additional salt or pepper, if desired.

Step 8

Remove from heat and garnish with fresh parsley, if using.

Step 9

Serve warm as a standalone dish or with whole-grain bread for a complete meal. Enjoy!

Nutrition Facts

Serving size	(1648.3g)

Amount per serving	% Daily Value*
Calories	1427.4

Total Fat 39.2g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.1g
Cholesterol 0mg	0%
Sodium 4318.6mg	0%
Total Carbohydrate 210.0g	0%
Dietary Fiber 44.4g	0%
Total Sugars 27.8g
Protein 78.6g	0%

Vitamin D 0IU	0%
Calcium 641.2mg	0%
Iron 31.3mg	0%
Potassium 5857.5mg	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: 23.4%

Protein: 20.9%

Carbs: 55.7%