Heart-Healthy Madras Lentils

Transform your weeknight dinner with this vibrant and nourishing Heart-Healthy Madras Lentils recipe—a wholesome twist on the classic Indian-inspired dish. Packed with fiber-rich brown lentils and kidney beans, this dish is simmered in a fragrant tomato and low-sodium vegetable broth base, infused with warming spices like garam masala, cumin, and turmeric. Sautéed onions, garlic, and ginger bring depth and richness, while a touch of red chili powder adds a gentle kick. Ready in under an hour with minimal prep, it’s an easy one-pot meal perfect for busy evenings. Serve with brown rice or whole-grain bread for an extra boost of heart-healthy goodness. Bursting with bold flavors and brimming with nutrients, this recipe is a satisfying choice for anyone craving a plant-based, low-sodium comfort food option.

Nutriscore Rating: 84/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

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

Directions

Step 1

Rinse the lentils and kidney beans under cold water. Drain and set aside.

Step 2

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

Step 3

Add the diced onion and sauté for 5-7 minutes, or until translucent.

Step 4

Stir in the minced garlic and grated ginger, cooking for an additional 1-2 minutes until fragrant.

Step 5

Add the crushed tomatoes, vegetable broth, rinsed lentils, and kidney beans.

Step 6

Season with garam masala, cumin, coriander, turmeric, red chili powder, salt, and black pepper.

Step 7

Stir to combine, and bring the mixture to a boil.

Step 8

Once boiling, reduce the heat to low, cover the pot, and simmer for 35 minutes, stirring occasionally.

Step 9

Check for seasoning and adjust salt and pepper if needed.

Step 10

Garnish with fresh chopped cilantro before serving.

Step 11

Serve hot with brown rice or whole-grain bread for a complete meal.

Nutrition Facts

Serving size	1774 grams (1774.0g)

Amount per serving	% Daily Value*
Calories	788

Total Fat 18.50g	24%
Saturated Fat 2.90g	14%
Polyunsaturated Fat 1.30g
Cholesterol 0mg	0%
Sodium 2434mg	106%
Total Carbohydrate 132.80g	48%
Dietary Fiber 38.70g	138%
Total Sugars 27.70g
Protein 37.60g	75%

Vitamin D 0IU	0%
Calcium 411mg	32%
Iron 19mg	106%
Potassium 3460mg	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.

Source of Calories

Fat: 19.6%

Protein: 17.7%

Carbs: 62.6%