Mediterranean Dahl

Well, I’ve been wanting to do a post featuring dahl, a kind of thick stew made from lentils or split peas.  I envisioned finding and creating and testing a variety of recipes and then sharing them all in one glorious spicy, comfort foody post … I’m not quite there yet, but I did find and tweak one particular recipe and it’s so good I decided I couldn’t wait and would just share it here all by itself.  It even has a fun little story behind it’s creation!  Don’t forget you can find two other dahl recipes on my other blog Food, Farts and Fun.  Check out Spinach Dahl and Spiced Dahl.

So, I’ve been pouring over recipes in Forks Over Knives, both the original companion book to the documentary and the cookbook as well as the blog (see blogs at the bottom of this post) and I came across a recipe called Minty-Lemon Lentils With Spinach by Ann Crile Esselstyn.  I cooked it up and really liked it and made plans to make it again.  In the meantime, someone at work gave me a bag of sprouted, dried legumes:


She said she was trying to find some more sources of protein and bought this big sack of beans from Costco, but when she cooked them up, said she didn’t care for them.  I decided I would find a way to cook them that she would like and then she could take the bag back and cook up some delicious plant-based food for herself.  So I took that original recipe mentioned above, substituted some Sprouted Bean Trio for the red lentils and some Power Greens for the spinach:


and invented Mediterranean Dahl!  I loved it!  It was delicious!  Filling, wholesome, healthy, comfort food … I packaged up a sample, took it to work and presented it to my co-worker saying, “Once you taste this, you’ll want your bag of beans back for sure!”  Well, at our lunch break later, I sat down with this person and she gently pushed the sample container across the table towards me, shook her head and muttered, “No!”  I couldn’t believe it!  She didn’t like it!  I will continue on my quest to find a dish made with the Sprouted Bean Trio that my co-worker will like, but, in the meantime, I’ve cooked up Mediterranean Dahl a few times and continue to love it.  I hope you will appreciate it as much as I do.

Mediterranean Dahl

2 cloves garlic, minced

3 cups vegetable broth (low sodium is best)

1 cup red lentils or other lentils or small, quick cooking legumes like the Sprouted Bean Trio featured here

3 medium potatoes, cut into 1/2 inch cubes

a box of baby greens such as spinach or kale or chard or a combination, coarsely chopped

zest of 1 lemon

all the juice from 1 lemon

1/4 cup mint, chopped (optional)

Cook the garlic in a hot pan for 1 minute, adding a tbsp of broth to prevent burning and sticking.  Add the broth, lentils and potatoes and bring just to a boil.  Reduce the heat to a simmer, cover and cook for about 15 minutes until the lentils are soft.  Stir a few times.  Add greens, lemon zest, lemon juice, cover and simmer again until greens wilt.  Stir in mint.  Done.

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2 thoughts on “Mediterranean Dahl

  1. susan says:

    Well, you’ve got my attention because this is the first dhal I’ve seen without curry. I’m intrigued…… also so economical!

  2. camille krawchuk says:

    Hey! This is similar to my Phillippines Dahl. It threw us off the first day and the next day we loved it! I used limes instead of lemons and we had tomatoes and spinach which I now see is also Mediterranean. I also added kale and I also added ginger both were not asked in the recipe. So cool!

    A wave and a smile Camille

    Sent from my iPhone

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