Heart-Healthy Red Lentil Curry

Warm, hearty, and packed with nutrients, this Heart-Healthy Red Lentil Curry is the perfect one-pot meal for those seeking wholesome comfort food without compromising on flavor. Bursting with the earthy richness of red lentils, fragrant spices like turmeric, cumin, and coriander, and the freshness of wilted spinach and cilantro, this curry delivers both nutrition and taste in every bite. Simmered in a luscious blend of diced tomatoes and low-sodium vegetable broth, this vibrant dish is low in fat and high in fiber, making it ideal for a balanced lifestyle. Ready in just 45 minutes, this easy-to-make recipe is perfect for weeknight dinners and pairs beautifully with whole-grain naan or fluffy brown rice for a satisfying, heart-healthy meal.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 cup red lentils
• 2 tablespoons olive oil
• 1 large, finely chopped yellow onion
• 3 minced garlic cloves
• 1 inch piece, grated fresh ginger
• 1 teaspoon turmeric powder
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.25 teaspoon cayenne pepper
• 14 ounces canned diced tomatoes
• 4 cups low-sodium vegetable broth
• 2 cups fresh spinach
• 1 tablespoon lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup chopped fresh cilantro

Directions

Step 1

Rinse the red lentils thoroughly under cold water until the water runs clear. Drain and set aside.

Step 2

In a large pot, heat the olive oil over medium heat. Add the finely chopped onion and sauté for about 5 minutes until it becomes soft and translucent.

Step 3

Add the minced garlic and grated ginger to the pot and stir for another minute, until fragrant.

Step 4

Stir in the turmeric, ground cumin, ground coriander, and cayenne pepper. Cook for 30 seconds, allowing the spices to become aromatic.

Step 5

Add the canned diced tomatoes (including their juice) to the pot and stir well with the spices.

Step 6

Pour in the vegetable broth and stir in the rinsed lentils. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for 20 minutes, or until the lentils are tender.

Step 7

Add the fresh spinach and lemon juice to the pot, stirring until the spinach wilts. Season with salt and black pepper to taste.

Step 8

Serve the lentil curry hot, garnished with fresh chopped cilantro. Enjoy with brown rice or whole-grain naan for a complete meal.

Nutrition Facts

Serving size	(1838.7g)

Amount per serving	% Daily Value*
Calories	831.5

Total Fat 42.2g	0%
Saturated Fat 7.6g	0%
Polyunsaturated Fat 6.1g
Cholesterol 7.9mg	0%
Sodium 2324.6mg	0%
Total Carbohydrate 90.1g	0%
Dietary Fiber 28.9g	0%
Total Sugars 26.2g
Protein 25.4g	0%

Vitamin D 0IU	0%
Calcium 347.0mg	0%
Iron 15.3mg	0%
Potassium 2781.8mg	0%

*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: 45.1%

Protein: 12.1%

Carbs: 42.8%