Low Fat Madras Lentils

Experience the bold, comforting flavors of Low Fat Madras Lentils, a lighter take on the classic Indian-inspired dish. Packed with wholesome ingredients like protein-rich brown lentils and red kidney beans, this recipe is simmered in a fragrant blend of cumin, coriander, garam masala, and turmeric. Fresh garlic, ginger, and tomatoes bring vibrant, zesty undertones, while a touch of tomato paste adds richness without excess fat. Ready in under an hour, this hearty, one-pot meal is perfect for weeknight dinners and makes a satisfying vegetarian option served with fluffy rice or warm naan. With its high fiber content and low-fat profile, it’s a nourishing choice that doesn’t compromise on flavor.

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 cup Brown lentils
• 1 cup Red kidney beans
• 1 medium Onion
• 3 pieces Garlic cloves
• 1 inch Ginger
• 2 medium Tomatoes
• 2 tablespoons Tomato paste
• 1 teaspoon Cumin powder
• 1 teaspoon Coriander powder
• 0.5 teaspoon Turmeric powder
• 1 teaspoon Garam masala
• 0.5 teaspoon Chili powder
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 cups Vegetable broth
• 0.5 cup Cilantro
• 1 teaspoon Olive oil

Directions

Step 1

Rinse the lentils and kidney beans thoroughly. If using canned kidney beans, drain and rinse them well.

Step 2

Chop the onion finely, mince the garlic, grate the ginger, and dice the tomatoes.

Step 3

In a large pot, heat the olive oil over medium heat. Add the chopped onions and sauté until they are translucent, about 5 minutes.

Step 4

Add the minced garlic and grated ginger to the pot and cook for another 2 minutes until fragrant.

Step 5

Stir in the diced tomatoes and cook for about 5 minutes until they break down and form a thick mixture.

Step 6

Add the cumin, coriander, turmeric, garam masala, chili powder, salt, and black pepper. Stir well to combine with the tomato mixture.

Step 7

Add the lentils, kidney beans, and tomato paste to the pot. Mix everything together thoroughly.

Step 8

Pour in the vegetable broth and bring the mixture to a boil.

Step 9

Reduce the heat to low, cover the pot, and let it simmer for about 30 minutes. Stir occasionally to ensure the lentils do not stick to the bottom of the pot.

Step 10

Once the lentils are tender, remove the pot from heat. Mash some of the lentils and beans to thicken the mixture slightly.

Step 11

Taste and adjust the seasoning if needed, adding more salt or spices as desired.

Step 12

Garnish with chopped cilantro before serving hot with rice or naan.

Nutrition Facts

Serving size	(1873.1g)

Amount per serving	% Daily Value*
Calories	1111.8

Total Fat 26.6g	0%
Saturated Fat 4.7g	0%
Polyunsaturated Fat 4.4g
Cholesterol 0mg	0%
Sodium 5430.7mg	0%
Total Carbohydrate 184.2g	0%
Dietary Fiber 49.0g	0%
Total Sugars 39.8g
Protein 53.9g	0%

Vitamin D 0IU	0%
Calcium 466.2mg	0%
Iron 21.7mg	0%
Potassium 4628.3mg	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: 20.1%

Protein: 18.1%

Carbs: 61.8%