Spiced Lentil and Vegetable Curry
A flavorful and heart-healthy Indian-inspired vegetarian curry packed with plant-based proteins and soluble fiber to support a diet aimed at lowering high cholesterol.
Ingredients
- 1 cup dried lentils, rinsed and drained
- 2 cups vegetable broth
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon ginger, grated
- 1 tablespoon curry powder
- 1 teaspoon turmeric
- 1 can (14 oz) diced tomatoes
- 1 can (14 oz) chickpeas, drained and rinsed
- 2 cups mixed vegetables (such as bell peppers, carrots, and spinach)
- Salt and pepper to taste
- Fresh cilantro for garnish
- Cooked brown rice or quinoa for serving
Instructions
In a large pot, heat the olive oil over medium heat. Add the onion, garlic, and ginger, and sauté until fragrant.
Stir in the curry powder and turmeric, and cook for another minute.
Add the lentils, vegetable broth, diced tomatoes, chickpeas, and mixed vegetables. Bring to a simmer and cook for 20-25 minutes, or until the lentils are tender.
Season with salt and pepper to taste.
Serve the curry over cooked brown rice or quinoa, garnished with fresh cilantro.
Estimated Nutrition
Per serving
| Calories | 350 |
| Protein (g) | 18 |
| Carbs (g) | 45 |
| Fiber (g) | 12 |
| Sugar (g) | 8 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 600 |
| Cholesterol | 0 |