Spiced Red Lentils with Caramelized Onions and Spinach

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
89%
Spiced Red Lentils with Caramelized Onions and Spinach
45 min.
4
965kcal

Suggestions


Welcome to a delightful culinary journey with our Spiced Red Lentils with Caramelized Onions and Spinach! This vibrant dish is not only a feast for the eyes but also a wholesome choice for a nutritious meal. Packed with flavorful spices and wholesome ingredients, it is designed to satisfy your cravings while supporting a healthy lifestyle.

Imagine sinking your spoon into a bowl of tender red lentils simmered to perfection, enhanced by the warmth of cumin, coriander, and turmeric. The addition of sautéed spinach brings a fresh brightness to the dish, while the caramelized onions add a rich, sweet complexity that elevates every bite. Serving this dish over a bed of fluffy brown basmati rice or couscous transforms it into a hearty main course suitable for lunch or dinner.

Perfectly vegan, gluten-free, and brimming with nutrients, this recipe boasts an impressive health score of 89! It's an excellent choice for anyone looking to incorporate more plant-based meals into their diet without compromising on flavor or satisfaction. Whether you're entertaining guests or enjoying a quiet night in, this dish is sure to impress. Get ready to indulge in a flavorful experience that nourishes your body and soul!

Ingredients

  • cups brown rice cooked
  • 0.5 teaspoon cumin seeds 
  •  bay leaves dried
  • tablespoon ginger fresh minced
  • 10 oz spinach frozen thawed finely chopped cut in half; or use spinach (not baby)
  •  garlic clove minced
  • teaspoon ground coriander 
  • tsp kosher salt 
  • cup lentils red rinsed drained well
  • 0.5  serrano chiles minced
  • 0.5 teaspoon turmeric 
  • tablespoons vegetable oil divided

Equipment

  • bowl
  • frying pan
  • sauce pan
  • pot

Directions

  1. Heat 2 tbsp. oil over medium heat in a large nonstick frying pan.
  2. Add onions and a pinch of salt and cook, stirring occasionally, until browned and very soft with crisp edges, about 30 minutes.
  3. Transfer half to a bowl and set aside.
  4. Meanwhile, put lentils in a saucepan with 3 cups water and the bay leaves. Bring to a simmer over medium heat, uncovered, and skim foam. Simmer just until tender, 5 to 10 minutes (they'll fall apart a little).
  5. Remove bay leaves and set lentils aside--don't drain.
  6. Stir chile, ginger, coriander, turmeric, and 1 tsp. salt into pan of onions and cook over medium heat until fragrant, about 1 minute.
  7. Add spinach and cook, stirring occasionally, until completely wilted, about 3 minutes. Stir onion-spinach mixture into pot of lentils and wipe frying pan clean.
  8. Heat 1 tbsp. oil in pan over medium heat.
  9. Add cumin and garlic and cook, stirring, until seeds are sizzling, about 1 minute; stir into lentils. Season with salt. Top lentils with reserved onion and serve over rice.

Nutrition Facts

Calories965kcal
Protein11.87%
Fat15.24%
Carbs72.89%

Properties

Glycemic Index
34.59
Glycemic Load
84.69
Inflammation Score
-10
Nutrition Score
49.550869817319%

Flavonoids

Catechin
0.16mg
Luteolin
0.03mg
Myricetin
0.02mg
Quercetin
0.15mg
Gallocatechin
0.06mg

Nutrients percent of daily need

Calories:964.72kcal
48.24%
Fat:16.37g
25.19%
Saturated Fat:2.7g
16.85%
Carbohydrates:176.19g
58.73%
Net Carbohydrates:153.55g
55.84%
Sugar:1.46g
1.62%
Cholesterol:0mg
0%
Sodium:645.38mg
28.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:28.7g
57.41%
Manganese:8.28mg
414.13%
Vitamin K:284.82µg
271.26%
Vitamin A:8341.64IU
166.83%
Magnesium:384.17mg
96.04%
Fiber:22.64g
90.54%
Folate:356.94µg
89.23%
Vitamin B1:1.25mg
83.41%
Phosphorus:746.49mg
74.65%
Vitamin B6:1.36mg
68.18%
Vitamin B3:9.79mg
48.94%
Iron:8.57mg
47.64%
Copper:0.88mg
44.03%
Zinc:6.46mg
43.07%
Vitamin B5:3.88mg
38.8%
Potassium:1217.24mg
34.78%
Vitamin E:3.14mg
20.91%
Vitamin B2:0.34mg
20.08%
Calcium:189.51mg
18.95%
Selenium:8.37µg
11.96%
Vitamin C:6.98mg
8.46%
Source:My Recipes