Mediterranean Diet Traditional Indian Daal

Elevate your meal prep with this wholesome and flavorful Mediterranean Diet Traditional Indian Daal—a nourishing fusion of Indian culinary heritage and Mediterranean-inspired healthy ingredients. Packed with protein-rich red lentils, vibrant spices like turmeric, cumin, and coriander, and the richness of extra virgin olive oil, this daal is a perfect blend of warm, earthy flavors and nutritional balance. Fresh vegetables like diced tomatoes and baby spinach add a dose of vitamins, while a squeeze of lemon and fresh cilantro provide a refreshing finish. With just 40 minutes from prep to plate, this easy-to-make daal is ideal for a hearty, plant-based main course. Serve it alongside brown rice or whole-grain bread for a satisfying, gluten-free, and vegan-friendly meal that’s as comforting as it is healthy.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup red lentils (masoor dal)
• 4 cups water
• 2 tablespoons extra virgin olive oil
• 1 medium yellow onion, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper
• 1 teaspoon salt
• 1 cup diced tomatoes (canned or fresh)
• 2 cups baby spinach
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon freshly squeezed lemon juice

Directions

Step 1

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

Step 2

In a medium saucepan or pot, bring the water to a boil. Add the rinsed lentils and reduce the heat to low. Simmer for 15-20 minutes, or until the lentils are soft and slightly mushy. Skim off any foam that rises to the surface while cooking.

Step 3

While the lentils cook, heat the extra virgin olive oil in a large pan over medium heat.

Step 4

Add the chopped onion and sauté for 3-4 minutes, or until soft and translucent.

Step 5

Stir in the minced garlic and ginger, and sauté for an additional 1-2 minutes, until fragrant.

Step 6

Add the ground turmeric, cumin, coriander, and cayenne pepper to the pan. Stir well to coat the onions and spices evenly.

Step 7

Add the diced tomatoes to the pan, mixing well, and cook for another 3-4 minutes until the mixture becomes a thick, fragrant paste.

Step 8

Check the cooked lentils. If they are ready, add them to the pan with the spice mixture. Stir everything together to combine.

Step 9

Add salt to taste, and allow the daal to simmer gently for 5 minutes to meld the flavors.

Step 10

Stir in the baby spinach and cook for 2-3 minutes, until wilted.

Step 11

Finish the daal with freshly squeezed lemon juice and chopped cilantro. Stir well.

Step 12

Serve warm on its own, with brown rice, or with whole-grain bread for a Mediterranean-inspired touch. Optional: Drizzle with a small amount of extra virgin olive oil before serving for added richness.

Nutrition Facts

Serving size	(1707.9g)

Amount per serving	% Daily Value*
Calories	643.6

Total Fat 31.3g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2483.4mg	0%
Total Carbohydrate 76.9g	0%
Dietary Fiber 26.0g	0%
Total Sugars 17.4g
Protein 26.2g	0%

Vitamin D 0IU	0%
Calcium 294.4mg	0%
Iron 14.9mg	0%
Potassium 1699.0mg	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: 40.6%

Protein: 15.1%

Carbs: 44.3%