Heart-Healthy Rote Linsen-Dal

Indulge in the comforting flavors of 'Heart-Healthy Rote Linsen-Dal,' a nourishing twist on a classic Indian-inspired dish. This vegan-friendly recipe features protein-packed red lentils gently simmered with aromatic spices like cumin, turmeric, and coriander, creating a wholesome base brimming with warmth. Fresh spinach and a splash of zesty lemon juice elevate the dish with vibrant nutrients, while a garnish of cilantro adds a refreshing finish. Perfect for a quick 45-minute meal, this dal pairs beautifully with brown rice or whole-grain bread for a fiber-rich, heart-healthy dinner option. Delight in a bowl of this flavorful, low-fat, and antioxidant-packed delight that's as good for your soul as it is for your body!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 3 cups water
• 1 tablespoon olive oil
• 1 medium onion
• 2 large garlic cloves
• 1 inch ginger root
• 1 teaspoon ground cumin
• 1 teaspoon ground turmeric
• 1 teaspoon ground coriander
• 0.5 teaspoon cayenne pepper
• 1 cup canned diced tomatoes
• 2 cups spinach leaves
• 1 tablespoon lemon juice
• 2 tablespoons fresh cilantro
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Rinse the red lentils in cold water until the water runs clear. Set aside to drain.

Step 2

Chop the onion finely, mince the garlic, and grate the ginger.

Step 3

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

Step 4

Add the minced garlic and grated ginger to the pot and sauté for another 2 minutes until fragrant.

Step 5

Stir in the cumin, turmeric, coriander, and cayenne pepper, cooking for 1 minute to allow the spices to release their aromas.

Step 6

Add the rinsed lentils and water to the pot, bring to a boil, then reduce the heat to low and simmer uncovered for 15 to 20 minutes, stirring occasionally.

Step 7

Stir in the diced tomatoes and continue cooking for another 5-10 minutes or until the lentils are tender and fully cooked.

Step 8

Stir in the spinach leaves and cook just until they wilt.

Step 9

Add lemon juice, salt, and black pepper to taste, mixing well.

Step 10

Finish by garnishing with freshly chopped cilantro before serving.

Step 11

Serve hot as a standalone dish or with brown rice or whole wheat bread for a more filling meal.

Nutrition Facts

Serving size	1428.2 grams (1428.2g)

Amount per serving	% Daily Value*
Calories	583

Total Fat 23.90g	31%
Saturated Fat 4.30g	22%
Polyunsaturated Fat 3.40g
Cholesterol 5mg	2%
Sodium 2808mg	122%
Total Carbohydrate 73.90g	27%
Dietary Fiber 25.80g	92%
Total Sugars 18.50g
Protein 25.00g	50%

Vitamin D 0IU	0%
Calcium 319mg	25%
Iron 14mg	79%
Potassium 2009mg	43%

*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: 35.2%

Protein: 16.4%

Carbs: 48.4%