Heart-Healthy Red Lentil Dahl

Warm, comforting, and nutrient-packed, this Heart-Healthy Red Lentil Dahl is the ultimate plant-based dish for boosting wellness without sacrificing flavor. Featuring fiber-rich red lentils simmered in an aromatic blend of turmeric, cumin, and coriander, this recipe is infused with a gentle kick of cayenne for just the right amount of heat. Coconut milk lends creamy richness, while fresh spinach and cilantro keep things vibrant and fresh. Ready in just 45 minutes, this wholesome dahl is not only low in sodium but also brimming with protein, making it an ideal choice for a satisfying weeknight dinner. Serve it over fluffy brown rice or with whole-grain flatbread for a heart-smart meal your whole family will love. Perfect for meal prepping or cozy nights in, this vegetarian and vegan-friendly recipe is a must-try for anyone looking to embrace flavorful, healthy eating.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 1 tablespoon olive oil
• 1 medium, diced yellow onion
• 3 minced garlic cloves
• 1 tablespoon, grated fresh ginger
• 1 teaspoon ground turmeric
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground cayenne pepper
• 4 cups low-sodium vegetable broth
• 1 14-ounce can canned diced tomatoes
• 0.5 cup coconut milk
• 2 cups, packed fresh spinach
• 0.25 cup, chopped fresh cilantro
• 1 tablespoon fresh lemon juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

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

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes or until translucent.

Step 3

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

Step 4

Stir in the ground turmeric, cumin, coriander, and cayenne pepper, cooking for 1 minute until the spices are fragrant.

Step 5

Add the rinsed lentils, vegetable broth, and diced tomatoes with their juice to the pot. Stir to combine.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for 15-20 minutes, or until the lentils are tender and the mixture has thickened.

Step 7

Stir in the coconut milk, fresh spinach, and seasoning with salt and black pepper. Cook for another 5 minutes until the spinach is wilted.

Step 8

Remove from heat and stir in the chopped cilantro and fresh lemon juice.

Step 9

Taste and adjust the seasoning if necessary before serving.

Step 10

Serve hot, garnished with additional cilantro if desired. This dahl pairs well with brown rice or whole-grain flatbread.

Nutrition Facts

Serving size	1899.6 grams (1899.6g)

Amount per serving	% Daily Value*
Calories	730

Total Fat 28.40g	36%
Saturated Fat 5.50g	28%
Polyunsaturated Fat 4.70g
Cholesterol 8mg	3%
Sodium 3519mg	153%
Total Carbohydrate 96.40g	35%
Dietary Fiber 28.20g	101%
Total Sugars 32.70g
Protein 25.00g	50%

Vitamin D 0IU	0%
Calcium 344mg	26%
Iron 15mg	86%
Potassium 2790mg	59%

*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: 34.5%

Protein: 13.5%

Carbs: 52.0%