Indian-Inspired High Cholesterol-Lowering Meal
A delicious and heart-healthy Indian-inspired meal designed to support a diet aimed at lowering high cholesterol. This recipe is rich in soluble fiber, plant-based proteins, and healthy fats, while avoiding saturated fats, cholesterol, and refined sugars.
Ingredients
- 1 cup cooked brown rice
- 1 cup cooked lentils
- 1 tablespoon olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 teaspoon turmeric powder
- 1 teaspoon cumin powder
- 1 teaspoon coriander powder
- 1/2 teaspoon cinnamon
- 1/2 teaspoon cayenne pepper
- 1 can diced tomatoes
- 1 can coconut milk
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions
In a large skillet, heat olive oil over medium heat. Add diced onions, garlic, and ginger. Cook until onions are translucent.
Add turmeric, cumin, coriander, cinnamon, and cayenne pepper. Stir to combine and cook for another minute.
Add diced tomatoes and coconut milk. Bring to a simmer and let the flavors meld together for about 10 minutes.
Add cooked lentils to the skillet and stir to combine. Cook for another 5 minutes until heated through.
Serve the lentil curry over cooked brown rice. Garnish with fresh cilantro and enjoy!
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 20 |
| Carbs (g) | 35 |
| Fiber (g) | 10 |
| Sugar (g) | 5 |
| Saturated fat (g) | 2 |
| Trans fat (g) | 0 |
| Sodium (mg) | 500 |
| Cholesterol | 0 |