Mediterranean Diet Yellow Daal

Savor the comforting warmth of Mediterranean Diet Yellow Daal, a vibrant marriage of Indian culinary tradition and Mediterranean-inspired ingredients. This wholesome, protein-packed dish features tender yellow lentils simmered to perfection and infused with the earthy flavors of turmeric, cumin, and paprika. A sauté of garlic, onions, and cherry tomatoes adds a robust depth, while fresh spinach and parsley provide a burst of greenery. Drizzled with heart-healthy extra-virgin olive oil and brightened by a splash of zesty lemon juice, this daal delights the senses with every spoonful. Ready in just 45 minutes, it’s a nourishing, plant-based recipe perfect for busy weeknights or cozy dinners. Enjoy it on its own, paired with whole-grain bread, or served over quinoa for a Mediterranean twist on a classic Indian favorite. Keywords: Mediterranean diet, yellow daal, plant-based recipe, healthy lentils, Mediterranean-inspired, vegetarian dinner.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Yellow split lentils (moong or toor dal)
• 4 cups Water
• 2 tablespoons Extra-virgin olive oil
• 4 cloves Garlic, minced
• 1 medium Onion, finely chopped
• 1 teaspoon Turmeric powder
• 1 teaspoon Cumin seeds
• 1 teaspoon Paprika
• 1 cup Cherry tomatoes, halved
• 2 cups Fresh spinach, chopped
• 2 tablespoons Fresh parsley, chopped
• 2 tablespoons Fresh lemon juice
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.25 teaspoon Crushed red pepper flakes (optional)

Directions

Step 1

Rinse the yellow lentils under cold water until the water runs clear. This removes excess starch and helps prevent the lentils from becoming overly sticky.

Step 2

In a medium pot, combine the lentils and water. Bring to a boil over high heat, skimming off any foam that forms on the surface.

Step 3

Reduce the heat to medium-low, cover, and simmer for 20 minutes or until the lentils are soft and beginning to break down.

Step 4

While the lentils are cooking, heat the olive oil in a large skillet over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until fragrant.

Step 5

Add the minced garlic and chopped onion to the skillet. Sauté for 5-7 minutes, stirring occasionally, until the onions are golden and translucent.

Step 6

Stir in the turmeric powder, paprika, salt, black pepper, and crushed red pepper flakes (if using). Cook for 1 minute to allow the spices to bloom and release their aromas.

Step 7

Add the cherry tomatoes to the skillet and cook for another 3-4 minutes, allowing them to soften slightly.

Step 8

Once the lentils are cooked, add the sautéed mixture to the pot of lentils. Stir to combine and adjust the consistency by adding more water if needed.

Step 9

Add the chopped spinach and let it wilt in the daal for about 2-3 minutes.

Step 10

Turn off the heat, stir in fresh parsley and lemon juice, and taste for seasoning. Adjust salt and spices as needed.

Step 11

Serve warm in bowls, drizzled with a little extra olive oil on top, and enjoy with whole-grain bread or over a bed of quinoa for a complete Mediterranean Diet-friendly meal.

Nutrition Facts

Serving size	(1631.8g)

Amount per serving	% Daily Value*
Calories	1100.0

Total Fat 31.5g	0%
Saturated Fat 4.3g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 2542.6mg	0%
Total Carbohydrate 158.8g	0%
Dietary Fiber 39.5g	0%
Total Sugars 14.4g
Protein 58.7g	0%

Vitamin D 0IU	0%
Calcium 415.4mg	0%
Iron 22.0mg	0%
Potassium 4007.1mg	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: 24.6%

Protein: 20.4%

Carbs: 55.1%