Mediterranean Diet Mixed Dal

Elevate your weeknight dinners with this vibrant and nutrient-packed Mediterranean Diet Mixed Dal, a wholesome twist on a classic lentil dish. Combining red and green lentils, this recipe is infused with the bold flavors of garlic, ginger, and cumin, creating a fragrant and warming one-pot meal. The addition of fresh spinach and a zesty splash of lemon juice brings a Mediterranean flair to the earthy dal, while olive oil provides healthy fats perfectly aligned with the Mediterranean diet. Ready in just under an hour, this high-protein, fiber-rich dish is perfect for a balanced meal when served with whole-grain bread or brown rice. Whether you're seeking a plant-based dinner or just a cozy yet refreshing twist on traditional dal, this recipe satisfies both the palate and nutrition goals seamlessly.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 1 cup green lentils
• 2 tablespoons olive oil
• 1 medium onion
• 4 cloves garlic
• 1 tablespoon ginger
• 1 teaspoon cumin seeds
• 1 teaspoon ground turmeric
• 1 teaspoon coriander powder
• 2 medium tomatoes
• 4 cups water
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 cups fresh spinach
• 2 tablespoons lemon juice
• 2 tablespoons fresh cilantro

Directions

Step 1

Rinse the red and green lentils in a strainer under cold running water until the water runs clear.

Step 2

In a large pot, heat the olive oil over medium heat. Add the cumin seeds and sauté for about 30 seconds until they start to sizzle.

Step 3

Add the chopped onion and sauté until it becomes soft and translucent, about 5 minutes.

Step 4

Stir in the minced garlic and ginger, and cook for another minute until fragrant.

Step 5

Add the ground turmeric and coriander powder, stirring continuously to combine the spices.

Step 6

Chop the tomatoes and add them to the pot. Cook until they soften and begin to break down, about 5 minutes.

Step 7

Pour in the water, then add the rinsed lentils. Bring to a boil, then reduce heat to low and simmer for about 25-30 minutes, or until the lentils are tender.

Step 8

Season with sea salt and black pepper, adjusting to taste.

Step 9

Stir in the fresh spinach and cook until wilted, about 5 minutes.

Step 10

Remove the pot from heat, then stir in the lemon juice.

Step 11

Garnish the dal with freshly chopped cilantro before serving.

Step 12

Serve hot with whole grain bread or brown rice for a complete Mediterranean meal.

Nutrition Facts

Serving size	1900.6 grams (1900.6g)

Amount per serving	% Daily Value*
Calories	890

Total Fat 31.90g	41%
Saturated Fat 5.00g	25%
Polyunsaturated Fat 2.90g
Cholesterol 0mg	0%
Sodium 2438mg	106%
Total Carbohydrate 116.30g	42%
Dietary Fiber 39.90g	143%
Total Sugars 22.10g
Protein 42.60g	85%

Vitamin D 0IU	0%
Calcium 325mg	25%
Iron 21mg	115%
Potassium 2514mg	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: 31.1%

Protein: 18.5%

Carbs: 50.4%