Low Sodium Madras Lentils
Savor the bold, comforting flavors of India with this Low Sodium Madras Lentils recipe, a healthy twist on a beloved classic! Featuring protein-packed brown lentils and kidney beans simmered in a rich tomato and aromatic spice blend of cumin, coriander, turmeric, and garam masala, this dish strikes the perfect balance between warmth and spice without compromising on health. Infused with fresh ginger, garlic, and cilantro for added vibrancy, it’s crafted with unsalted vegetable broth and designed for those seeking a heart-friendly, low-soodium option. Ready in just an hour, this easy-to-make recipe pairs beautifully with rice, naan, or as a satisfying standalone entrée. Perfect for vegetarians, vegans, and anyone wanting a nutrient-rich, flavorful meal that doesn’t skimp on authenticity.
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Recipe Information
Ingredients
- 1 cup brown lentils
- 1 cup kidney beans, canned, rinsed and drained
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 cup tomato puree
- 2 cups water
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 0.5 teaspoon ground turmeric
- 0.5 teaspoon mild chili powder
- 1 teaspoon garam masala
- 0.25 cup fresh cilantro, chopped
- 1 cup unsalted vegetable broth
Instructions
Rinse the lentils under cold water and set aside.
Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.
Add minced garlic and ginger to the pot, stirring frequently, and cook for an additional 2 minutes until fragrant.
Stir in ground cumin, coriander, turmeric, chili powder, and garam masala, cooking for 1-2 minutes until the spices release their aroma.
Add the tomato puree to the pot, mixing well to combine with the spices.
Pour in the water and vegetable broth, stirring to ensure everything is well mixed.
Add the rinsed lentils to the pot and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, stirring occasionally.
Add the rinsed kidney beans to the pot and continue to simmer for another 10 minutes or until the lentils are tender.
Remove from heat and stir in the chopped cilantro before serving.
Serve hot as a hearty entrée or as a side dish.
Nutrition Facts
Calories |
892 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 32.6 g | 42% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 376 mg | 16% | |
| Total Carbohydrate | 122.1 g | 44% | |
| Dietary Fiber | 38.1 g | 136% | |
| Total Sugars | 24.4 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 300 mg | 23% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 2994 mg | 64% | |
*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.
