Mediterranean Diet Indian Dal

Experience a vibrant fusion of flavors with this Mediterranean Diet Indian Dal, a wholesome twist on a traditional dish that’s both hearty and healthy. Featuring protein-packed red lentils simmered to perfection, this recipe incorporates Mediterranean-inspired touches like extra virgin olive oil, fresh spinach, and zesty lemon juice for a nutritious take on classic Indian cuisine. Fragrant spices—cumin, coriander, turmeric, and chili powder—blend seamlessly with aromatic garlic, ginger, and cilantro, creating a dish that’s as comforting as it is nourishing. Ready in just 40 minutes, this gluten-free, plant-based recipe is perfect for a quick weeknight dinner or a satisfying meal prep option. Serve it with a side of whole-grain bread or brown rice for an irresistibly flavorful and balanced meal that fits right into your Mediterranean diet lifestyle.

Nutriscore Rating: 73/100

Prep Time:10 mins

Cook Time:30 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup Red lentils (Masoor dal)
• 4 cups Water
• 2 tablespoons Extra virgin olive oil
• 1 medium Onion, finely chopped
• 3 Garlic cloves, minced
• 1 tablespoon Fresh ginger, grated
• 1 large Tomato, chopped
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Turmeric powder
• 0.5 teaspoon Chili powder
• 1 teaspoon Salt
• 2 cups Spinach, chopped
• 0.5 cup Fresh cilantro, chopped
• 2 tablespoons Lemon juice

Directions

Step 1

Rinse the red lentils thoroughly under running water. Drain and set aside.

Step 2

In a medium pot, bring the 4 cups of water to a boil. Add the lentils and reduce to a simmer. Cook for 15-20 minutes or until the lentils are tender and have started to break down.

Step 3

In a separate pan, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic and grated ginger to the onions, stirring well, and cook for another 2 minutes until fragrant.

Step 5

Stir in the chopped tomato, cumin, coriander, turmeric, and chili powder. Allow the mixture to cook for about 5 minutes until the tomatoes have softened.

Step 6

Pour the tomato-onion mixture into the pot with the cooked lentils. Stir thoroughly to combine.

Step 7

Add salt and chopped spinach to the dal. Cook for an additional 5 minutes until the spinach is wilted.

Step 8

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

Step 9

Serve hot, garnished with additional cilantro if desired.

Nutrition Facts

Serving size	1786.8 grams (1786.8g)

Amount per serving	% Daily Value*
Calories	652

Total Fat 32.10g	41%
Saturated Fat 4.40g	22%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2558mg	111%
Total Carbohydrate 77.40g	28%
Dietary Fiber 29.10g	104%
Total Sugars 15.70g
Protein 28.60g	57%

Vitamin D 0IU	0%
Calcium 366mg	28%
Iron 16mg	90%
Potassium 2431mg	52%

*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: 40.5%

Protein: 16.0%

Carbs: 43.4%