Spiced Lentil and Vegetable Curry
A flavorful and heart-healthy Indian-inspired curry packed with plant-based proteins and fiber to support a diet aimed at lowering high cholesterol.
Ingredients
- 1 cup dried lentils, rinsed and drained
- 2 cups water
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon garam masala
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 can (14 oz) diced tomatoes
- 2 cups mixed vegetables (such as bell peppers, carrots, and peas)
- 1 can (14 oz) coconut milk
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
In a large pot, combine the lentils and water. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
In a separate pan, heat olive oil over medium heat. Add onions, garlic, and ginger. Cook until onions are translucent.
Add turmeric, cumin, coriander, garam masala, and cayenne pepper to the onion mixture. Cook for 1-2 minutes until fragrant.
Stir in diced tomatoes and mixed vegetables. Cook for another 5 minutes.
Add cooked lentils and coconut milk to the vegetable mixture. Season with salt and pepper. Simmer for 10-15 minutes.
Serve the curry hot, garnished with fresh cilantro. Enjoy with brown rice or whole grain roti.
Estimated Nutrition
Per serving
| Calories | 300 |
| Protein (g) | 15 |
| Carbs (g) | 45 |
| Fiber (g) | 12 |
| Sugar (g) | 8 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 600 |
| Cholesterol | 0 |