Heart-Healthy Madras Lentils
Warm, comforting, and brimming with nourishing ingredients, these Heart-Healthy Madras Lentils redefine wholesome dining. Featuring protein-packed brown lentils and kidney beans simmered in a fragrant blend of garam masala, cumin, coriander, and turmeric, this dish offers bold, authentic flavors with a nutritious twist. The addition of onions, garlic, fresh ginger, and vibrant crushed tomatoes creates a rich, savory base, while low-sodium vegetable broth ensures a light yet satisfying consistency. Ready in just one hour with minimal prep time, this plant-based and fiber-rich recipe supports heart health without compromising on taste. Garnished with fresh cilantro and perfect alongside brown rice or whole-grain bread, it’s a balanced, vegan-friendly option that will delight your taste buds.
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Recipe Information
Ingredients
- 1 cup Brown lentils
- 1 cup Kidney beans
- 1 tablespoon Olive oil
- 1 medium Onion, diced
- 3 large Garlic cloves, minced
- 1 teaspoon Ginger, grated
- 14 ounces Crushed tomatoes
- 3 cups Low-sodium vegetable broth
- 1 teaspoon Garam masala
- 1 teaspoon Cumin
- 1 teaspoon Coriander
- 0.5 teaspoon Turmeric
- 0.25 teaspoon Red chili powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 cup Fresh cilantro, chopped
Instructions
Rinse the lentils and kidney beans under cold water. Drain and set aside.
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5-7 minutes, or until translucent.
Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.
Add the crushed tomatoes, vegetable broth, rinsed lentils, and kidney beans.
Season with garam masala, cumin, coriander, turmeric, red chili powder, salt, and black pepper.
Stir to combine, and bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and simmer for 35 minutes, stirring occasionally.
Check for seasoning and adjust salt and pepper if needed.
Garnish with fresh chopped cilantro before serving.
Serve hot with brown rice or whole-grain bread for a complete meal.
Nutrition Facts
Calories |
788 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.5 g | 24% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2434 mg | 106% | |
| Total Carbohydrate | 132.8 g | 48% | |
| Dietary Fiber | 38.7 g | 138% | |
| Total Sugars | 27.7 g | ||
| Protein | 37.6 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 411 mg | 32% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 3460 mg | 74% | |
*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.
