Heart-Healthy Daal Curry

Warm, comforting, and loaded with nourishing ingredients, this Heart-Healthy Daal Curry is a wholesome twist on a traditional Indian favorite. Featuring protein-packed yellow lentils (moong daal) simmered in a fragrant blend of turmeric, cumin, and coriander, this recipe is both flavorful and packed with nutrients. Fresh garlic, ginger, and a burst of citrusy lemon juice enhance the rich, spiced broth, while chopped spinach adds a boost of greens for a well-rounded meal. Made with olive or avocado oil and low-sodium vegetable broth, this dish is designed to support cardiovascular health without compromising on taste. Serve it over brown rice or pair it with whole wheat naan for a satisfying dinner that feels as good as it tastes. Perfect for meal prepping or weeknight dinners, this one-pot curry is a delicious and heart-smart way to spice up your routine!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup yellow lentils (moong daal)
• 3 cups water
• 1 medium onion, chopped
• 3 garlic cloves, minced
• 1 tablespoon fresh ginger, minced
• 1 medium tomato, chopped
• 2 tablespoons olive oil or avocado oil
• 1 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon red chili powder
• 1 cup low-sodium vegetable broth
• 1 cup spinach leaves, chopped
• 0.25 cup fresh cilantro, chopped
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the lentils under cold water until the water runs clear. This helps to remove any excess starch.

Step 2

In a large pot, add the rinsed lentils and 3 cups of water. Bring to a boil over medium-high heat, then reduce the heat to low and let it simmer for about 15 minutes or until the lentils are soft but not mushy.

Step 3

While the lentils are cooking, heat the oil in a pan over medium heat. Add the cumin seeds and let them sizzle for about 30 seconds until they release their aroma.

Step 4

Add the chopped onions and sauté until they become translucent, about 5 minutes.

Step 5

Stir in the minced garlic and ginger, cooking for another 2 minutes.

Step 6

Add the chopped tomato, turmeric, coriander powder, and red chili powder. Cook until the tomatoes break down and the spices are well blended, approximately 5 minutes.

Step 7

Pour in the low-sodium vegetable broth and let the mixture simmer for about 3 minutes.

Step 8

Combine the tomato-spice mixture with the cooked lentils. Stir well and let it simmer together for another 5 minutes.

Step 9

Add the chopped spinach and cook for another 2 minutes until the spinach is wilted.

Step 10

Season with salt and black pepper to taste.

Step 11

Remove the daal from heat and stir in the lemon juice.

Step 12

Garnish with fresh cilantro before serving.

Step 13

Serve hot with brown rice or whole wheat naan for a complete heart-healthy meal.

Nutrition Facts

Serving size	1577 grams (1577.0g)

Amount per serving	% Daily Value*
Calories	1090

Total Fat 32.00g	41%
Saturated Fat 4.70g	24%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 1456mg	63%
Total Carbohydrate 152.40g	55%
Dietary Fiber 25.70g	92%
Total Sugars 14.50g
Protein 56.30g	113%

Vitamin D 0IU	0%
Calcium 499mg	38%
Iron 22mg	120%
Potassium 3819mg	81%

*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: 25.7%

Protein: 20.1%

Carbs: 54.3%