Heart-Healthy Lentil Daal

Embrace wholesome flavors and nourishing ingredients with this Heart-Healthy Lentil Daal, a vibrant twist on a classic Indian-inspired dish. Packed with protein-rich green or brown lentils, antioxidant-loaded spinach, and aromatic spices like turmeric, cumin, and mustard seeds, this recipe is a nutritional powerhouse. Slowly simmered to a creamy perfection, the daal is complemented by fresh ginger, garlic, and a splash of tangy lemon juice, creating a beautifully balanced flavor profile. Ready in just an hour with minimal prep, this one-pot wonder is as easy as it is satisfying. Perfect as a comforting main dish or a flavorful side, serve it with hearty brown rice or whole-grain flatbread for a complete, nutrient-dense meal that supports heart health and delights the palate.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup green or brown lentils
• 4 cups water
• 1 tablespoon olive oil
• 1 medium onion, finely chopped
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, grated
• 1 teaspoon turmeric powder
• 1 teaspoon cumin seeds
• 1 teaspoon mustard seeds
• 1 teaspoon coriander powder
• 1 cup canned diced tomatoes, no salt added
• 2 cups spinach, fresh or frozen
• 1 tablespoon lemon juice
• 0.25 cup fresh cilantro, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

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

Step 2

In a large pot, bring 4 cups of water to a boil. Add the rinsed lentils. Reduce the heat to medium-low and simmer, partially covered, for 20-25 minutes, or until the lentils are tender but not mushy. Stir occasionally.

Step 3

Meanwhile, heat the olive oil in a skillet over medium heat. Add the chopped onion and cook for 5-7 minutes until translucent.

Step 4

Add the minced garlic and grated ginger to the skillet. Cook for another 1-2 minutes until fragrant.

Step 5

Add turmeric, cumin seeds, mustard seeds, and coriander powder to the onion mixture. Cook for 1 minute, stirring continuously to release the flavors.

Step 6

Stir in the diced tomatoes and cook for an additional 3-4 minutes until the tomatoes are softened.

Step 7

Once the lentils are cooked, add the tomato mixture to the pot with the lentils. Mix well.

Step 8

Add the spinach to the pot and cook for another 5 minutes until the spinach wilts and integrates into the daal.

Step 9

Stir in lemon juice, salt, and black pepper to taste.

Step 10

Remove the daal from heat and let it sit for a few minutes to thicken slightly.

Step 11

Garnish with chopped fresh cilantro before serving.

Step 12

Serve hot as a main dish or side, accompanied by brown rice or whole-grain flatbread.

Nutrition Facts

Serving size	1931.6 grams (1931.6g)

Amount per serving	% Daily Value*
Calories	598

Total Fat 19.70g	25%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2678mg	116%
Total Carbohydrate 86.00g	31%
Dietary Fiber 32.30g	115%
Total Sugars 18.70g
Protein 34.20g	68%

Vitamin D 0IU	0%
Calcium 562mg	43%
Iron 22mg	124%
Potassium 3501mg	74%

*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: 26.9%

Protein: 20.8%

Carbs: 52.3%