Low Sodium Madras Lentils

Dive into the warm and comforting flavors of **Low Sodium Madras Lentils**, a healthy spin on the classic Indian-inspired dish. This recipe combines protein-packed brown lentils and kidney beans with an aromatic blend of spices like cumin, coriander, and garam masala for a rich and deeply flavorful sauce. Simmered with tomato puree, garlic, and fresh ginger, then finished with a sprinkle of vibrant cilantro, this dish is perfect for those seeking a low-sodium, vegetarian-friendly option that doesn’t compromise on taste. Ideal as a hearty entrée or a flavorful side, this easy-to-make recipe is ready in under an hour and pairs beautifully with steamed rice, naan, or a fresh green salad.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 4

Ingredients

• 1 cup brown lentils
• 1 cup kidney beans, canned, rinsed and drained
• 2 tablespoons olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tablespoon ginger, minced
• 1 cup tomato puree
• 2 cups water
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 0.5 teaspoon mild chili powder
• 1 teaspoon garam masala
• 0.25 cup fresh cilantro, chopped
• 1 cup unsalted vegetable broth

Directions

Step 1

Rinse the lentils under cold water and set aside.

Step 2

Heat olive oil in a large pot over medium heat. Add chopped onion and sauté until translucent, about 5 minutes.

Step 3

Add minced garlic and ginger to the pot, stirring frequently, and cook for an additional 2 minutes until fragrant.

Step 4

Stir in ground cumin, coriander, turmeric, chili powder, and garam masala, cooking for 1-2 minutes until the spices release their aroma.

Step 5

Add the tomato puree to the pot, mixing well to combine with the spices.

Step 6

Pour in the water and vegetable broth, stirring to ensure everything is well mixed.

Step 7

Add the rinsed lentils to the pot and bring the mixture to a boil.

Step 8

Reduce the heat to low, cover the pot, and let it simmer for about 25 minutes, stirring occasionally.

Step 9

Add the rinsed kidney beans to the pot and continue to simmer for another 10 minutes or until the lentils are tender.

Step 10

Remove from heat and stir in the chopped cilantro before serving.

Step 11

Serve hot as a hearty entrée or as a side dish.

Nutrition Facts

Serving size	(1629.8g)

Amount per serving	% Daily Value*
Calories	891.6

Total Fat 32.6g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 376.5mg	0%
Total Carbohydrate 122.1g	0%
Dietary Fiber 38.1g	0%
Total Sugars 24.4g
Protein 39.5g	0%

Vitamin D 0IU	0%
Calcium 299.7mg	0%
Iron 18.9mg	0%
Potassium 2994.0mg	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: 31.2%

Protein: 16.8%

Carbs: 52.0%