Heart-Healthy Masoor Daal

Discover the wholesome goodness of Heart-Healthy Masoor Daal, a comforting, nutrient-packed recipe that's perfect for weeknight dinners or meal prep. This vibrant red lentil dish is rich in plant-based protein and simmered with aromatic spices like cumin, turmeric, and coriander for a warm, earthy flavor. Finely chopped onions, garlic, and ginger build a flavorful base, while juicy tomatoes and fresh spinach bring a burst of color and nutrients. A splash of lemon juice adds a refreshing tang, perfectly balancing the creamy lentils. Ready in just 45 minutes, this one-pot wonder is low in saturated fat and high in fiber, making it an excellent choice for heart health. Serve it with whole-grain rice or roti for a balanced, satisfying meal that’s as nutritious as it is delicious.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Red lentils (Masoor Daal)
• 3 cups Water
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic, minced
• 1 teaspoon Fresh ginger, grated
• 1 teaspoon Cumin seeds
• 1 teaspoon Turmeric powder
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Salt
• 2 medium Tomatoes, chopped
• 2 cups Fresh spinach, roughly chopped
• 2 tablespoons Lemon juice
• 0.25 cup Fresh cilantro, chopped

Directions

Step 1

Rinse the red lentils thoroughly under cold running water until the water runs clear. Drain and set aside.

Step 2

In a medium pot, bring the 3 cups of water to a boil. Add the rinsed lentils, reduce the heat to a simmer, and let cook for about 15 minutes or until the lentils are tender and breaking apart. Stir occasionally to prevent sticking.

Step 3

While the lentils are cooking, heat the olive oil in a separate large pan over medium heat.

Step 4

Add the chopped onions to the pan and sauté for 3-4 minutes until they are soft and translucent.

Step 5

Add the minced garlic, grated ginger, and cumin seeds to the pan. Continue to sauté for another 2 minutes until the spices are fragrant.

Step 6

Stir in the turmeric powder, ground coriander, ground black pepper, and salt. Cook for 1 more minute.

Step 7

Add the chopped tomatoes to the pan and cook for 5 minutes until they break down and form a thick sauce.

Step 8

Once the lentils are cooked, add them to the pan with the tomato and spice mixture. Stir well to combine.

Step 9

Add the fresh chopped spinach and let it wilt in the pan for about 2 minutes.

Step 10

Stir in the lemon juice to balance the flavors. Adjust seasoning with more salt or lemon juice if desired.

Step 11

Garnish with freshly chopped cilantro and serve hot with whole grain rice or whole wheat roti.

Nutrition Facts

Serving size	1526.2 grams (1526.2g)

Amount per serving	% Daily Value*
Calories	538

Total Fat 17.70g	23%
Saturated Fat 2.60g	13%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 1341mg	58%
Total Carbohydrate 77.70g	28%
Dietary Fiber 27.80g	99%
Total Sugars 16.80g
Protein 28.20g	56%

Vitamin D 0IU	0%
Calcium 347mg	27%
Iron 17mg	92%
Potassium 2505mg	53%

*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: 27.3%

Protein: 19.4%

Carbs: 53.3%