Indian-Inspired Lentil Stew for Lowering Cholesterol
A delicious and nutritious Indian-inspired lentil stew designed to support a diet aimed at lowering high cholesterol. This stew is high in soluble fiber, plant-based proteins, and healthy fats, making it a heart-healthy meal option.
Ingredients
- 1 cup dried lentils, rinsed and drained
- 1 onion, chopped
- 3 cloves garlic, minced
- 1-inch piece of ginger, grated
- 1 tsp cumin seeds
- 1 tsp turmeric powder
- 1 tsp coriander powder
- 1/2 tsp chili powder
- 1 can diced tomatoes
- 4 cups vegetable broth
- 1 cup spinach, chopped
- Salt and pepper to taste
- Fresh cilantro for garnish
- Cooked brown rice or quinoa for serving
Instructions
In a large pot, heat some oil over medium heat. Add cumin seeds and let them sizzle for a few seconds.
Add chopped onions, garlic, and ginger. Sauté until the onions are translucent.
Stir in turmeric, coriander, and chili powder. Cook for another minute to toast the spices.
Add the diced tomatoes and vegetable broth. Bring to a boil.
Stir in the lentils and reduce heat to low. Simmer for 30-40 minutes until the lentils are tender.
Add chopped spinach and season with salt and pepper. Cook for another 5 minutes.
Serve the lentil stew over cooked brown rice or quinoa. Garnish with fresh cilantro.
Estimated Nutrition
Per serving
| Calories | 300 |
| Protein (g) | 15 |
| Carbs (g) | 45 |
| Fiber (g) | 12 |
| Sugar (g) | 5 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 600 |
| Cholesterol | 0 |