Heart-Healthy Curried Lentils

Discover the vibrant flavors of Heart-Healthy Curried Lentils, a wholesome and satisfying dish that's packed with plant-based protein and warming spices. This easy-to-make recipe combines tender brown lentils with aromatic garlic, ginger, and a medley of bold spices like curry powder, cumin, and turmeric. Simmered in a rich, tomato-based broth and finished with fresh spinach and a splash of zesty lemon juice, this dish is perfect for a nourishing family dinner or meal prep. With a prep time of just 10 minutes and a focus on heart-friendly ingredients like olive oil and low-sodium broth, it's a delicious way to prioritize nutrition without sacrificing flavor. Garnish with fresh cilantro for a burst of freshness and serve with whole grain bread or rice for a complete meal that’s both comforting and healthy.

Nutriscore Rating: 82/100

Prep Time:10 mins

Cook Time:35 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup Brown lentils
• 1 tablespoon Olive oil
• 1 medium Onion, finely chopped
• 3 cloves Garlic cloves, minced
• 1 tablespoon Ginger, minced
• 2 teaspoons Curry powder
• 1 teaspoon Ground cumin
• 0.5 teaspoon Turmeric powder
• 1 15-ounce can Canned diced tomatoes, no salt added
• 3 cups Low-sodium vegetable broth
• 2 cups Spinach, fresh or frozen
• 1 tablespoon Lemon juice
• 0.25 cup Fresh cilantro, chopped
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Rinse the lentils under cold water until the water runs clear. Drain and set aside.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Add the chopped onion and sauté for 5 minutes or until the onion becomes translucent.

Step 4

Stir in the minced garlic and ginger, and cook for an additional 2 minutes until fragrant.

Step 5

Sprinkle in the curry powder, cumin, and turmeric, stirring constantly for 1 minute to toast the spices.

Step 6

Add the diced tomatoes with their juices, mixing to combine with the spiced onion mixture.

Step 7

Pour in the lentils and vegetable broth, ensuring the lentils are covered with the liquid.

Step 8

Bring the mixture to a boil, then reduce the heat to low and cover the pot.

Step 9

Simmer the lentils for 25-30 minutes, or until they are tender and most of the liquid is absorbed.

Step 10

Stir in the spinach a handful at a time until wilted and fully combined.

Step 11

Season with salt and black pepper to taste, and stir in the lemon juice.

Step 12

Remove from heat and garnish with fresh cilantro before serving.

Nutrition Facts

Serving size	1866.7 grams (1866.7g)

Amount per serving	% Daily Value*
Calories	644

Total Fat 18.50g	24%
Saturated Fat 2.80g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 3260mg	142%
Total Carbohydrate 98.60g	36%
Dietary Fiber 32.90g	118%
Total Sugars 27.70g
Protein 34.00g	68%

Vitamin D 0IU	0%
Calcium 534mg	41%
Iron 24mg	134%
Potassium 4432mg	94%

*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.

Source of Calories

Fat: 23.9%

Protein: 19.5%

Carbs: 56.6%