Mediterranean Diet Vegetable Dal Curry

Experience a flavorful fusion of cuisines with the Mediterranean Diet Vegetable Dal Curry, a wholesome, nutrient-packed dish perfect for plant-based lovers. This vibrant recipe combines the earthy richness of red lentils with a medley of fresh vegetables like carrots, zucchini, and baby spinach, all simmered in a fragrant blend of turmeric, cumin, coriander, and paprika. Infused with Mediterranean flair through the use of heart-healthy olive oil and fresh lemon juice, this curry achieves a perfect balance of creamy textures and zesty brightness. Ready in just 50 minutes, it’s a hearty, one-pot meal ideal for busy weeknights or meal prepping. Enjoy this versatile dish on its own, or pair it with whole-grain bread or brown rice for a satisfying, fiber-rich dinner that’s as nourishing as it is delicious. Keywords: Mediterranean diet, vegetable dal curry, plant-based recipe, red lentils, healthy dinner.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 cup Red lentils
• 2 tablespoons Olive oil
• 1 large Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, grated
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground cumin
• 1 teaspoon Coriander powder
• 1 teaspoon Paprika
• 1 cup Canned diced tomatoes
• 4 cups Vegetable broth
• 2 medium Carrots, diced
• 1 medium Zucchini, diced
• 2 cups Baby spinach
• 1 tablespoon Lemon juice
• 2 tablespoons Fresh cilantro, chopped
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper

Directions

Step 1

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

Step 2

Heat olive oil in a large pot over medium heat. Add the chopped onion and sauté for 3-4 minutes until translucent.

Step 3

Add the minced garlic and grated ginger to the pot. Sauté for another 1-2 minutes, stirring frequently.

Step 4

Stir in the turmeric, cumin, coriander, and paprika. Cook the spices for 1 minute to release their aroma.

Step 5

Add the diced tomatoes to the pot and stir well, letting the mixture simmer for 2-3 minutes.

Step 6

Pour in the vegetable broth and stir in the rinsed red lentils. Bring the mixture to a boil, then reduce the heat to a simmer.

Step 7

Add the diced carrots and zucchini to the pot. Cover and let simmer for 20-25 minutes, stirring occasionally, until the lentils and vegetables are tender.

Step 8

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

Step 9

Add the lemon juice, salt, and black pepper. Taste and adjust seasoning as needed.

Step 10

Serve the dal curry hot, garnished with fresh cilantro. Enjoy it on its own or with a slice of whole-grain bread or brown rice, if desired.

Nutrition Facts

Serving size	(1997.0g)

Amount per serving	% Daily Value*
Calories	1153.3

Total Fat 46.7g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 7.6g
Cholesterol 4.8mg	0%
Sodium 5093.3mg	0%
Total Carbohydrate 151.1g	0%
Dietary Fiber 43.8g	0%
Total Sugars 42.4g
Protein 44.7g	0%

Vitamin D 0IU	0%
Calcium 475.1mg	0%
Iron 20.0mg	0%
Potassium 4328.6mg	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: 34.9%

Protein: 14.9%

Carbs: 50.2%