Low Fat Madras Lentils
Indulge in the rich and aromatic flavors of 'Low Fat Madras Lentils,' a healthy twist on the classic Indian-inspired dish. Packed with protein-rich brown lentils and red kidney beans, this vegan stew is simmered to perfection in a spiced tomato-based broth infused with cumin, coriander, turmeric, garam masala, and a touch of chili for gentle heat. Fresh garlic, ginger, and onions bring depth to the dish, while a garnish of cilantro adds a pop of freshness. By using just a teaspoon of olive oil and skipping heavy creams, this recipe delivers bold flavors without the extra calories. Ready in under an hour, it's perfect for busy weeknight dinners and pairs beautifully with steaming white rice or warm, fluffy naan. Wholesome, flavorful, and guilt-free—your taste buds and your body will thank you!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 cup Brown lentils
- 1 cup Red kidney beans
- 1 medium Onion
- 3 pieces Garlic cloves
- 1 inch Ginger
- 2 medium Tomatoes
- 2 tablespoons Tomato paste
- 1 teaspoon Cumin powder
- 1 teaspoon Coriander powder
- 0.5 teaspoon Turmeric powder
- 1 teaspoon Garam masala
- 0.5 teaspoon Chili powder
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 cups Vegetable broth
- 0.5 cup Cilantro
- 1 teaspoon Olive oil
Instructions
Rinse the lentils and kidney beans thoroughly. If using canned kidney beans, drain and rinse them well.
Chop the onion finely, mince the garlic, grate the ginger, and dice the tomatoes.
In a large pot, heat the olive oil over medium heat. Add the chopped onions and sauté until they are translucent, about 5 minutes.
Add the minced garlic and grated ginger to the pot and cook for another 2 minutes until fragrant.
Stir in the diced tomatoes and cook for about 5 minutes until they break down and form a thick mixture.
Add the cumin, coriander, turmeric, garam masala, chili powder, salt, and black pepper. Stir well to combine with the tomato mixture.
Add the lentils, kidney beans, and tomato paste to the pot. Mix everything together thoroughly.
Pour in the vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for about 30 minutes. Stir occasionally to ensure the lentils do not stick to the bottom of the pot.
Once the lentils are tender, remove the pot from heat. Mash some of the lentils and beans to thicken the mixture slightly.
Taste and adjust the seasoning if needed, adding more salt or spices as desired.
Garnish with chopped cilantro before serving hot with rice or naan.
Nutrition Facts
Calories |
1112 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.6 g | 34% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 4.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 5431 mg | 236% | |
| Total Carbohydrate | 184.2 g | 67% | |
| Dietary Fiber | 49.0 g | 175% | |
| Total Sugars | 39.8 g | ||
| Protein | 53.9 g | 108% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 466 mg | 36% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 4628 mg | 98% | |
*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.
