South AsianPlant-basedHeart-smart

Everyday red lentil dal

Name: Everyday red lentil dal
Total time: 35 min
Yield: 4 servings
Ingredients: 1 cup red lentils, rinsed; 1 onion, chopped; 3 cloves garlic, minced; 1 tbsp fresh ginger, minced; 1 can diced tomatoes (no salt added); 1 tsp turmeric; 1 tsp cumin; 1/2 tsp chili powder (to taste); 1 tbsp oil (not butter or ghee); Low-sodium broth or water to cover; Fresh cilantro and a squeeze of lemon, to finish; Brown rice or roti, to serve

Cheap, filling, and one of the best things you can cook for your heart — lentils do the work.

⏱ 35 min · serves 4

Ingredients

1 cup red lentils, rinsed
1 onion, chopped
3 cloves garlic, minced
1 tbsp fresh ginger, minced
1 can diced tomatoes (no salt added)
1 tsp turmeric
1 tsp cumin
1/2 tsp chili powder (to taste)
1 tbsp oil (not butter or ghee)
Low-sodium broth or water to cover
Fresh cilantro and a squeeze of lemon, to finish
Brown rice or roti, to serve

Steps

1Warm the oil and soften the onion, then add garlic and ginger for a minute.
2Stir in turmeric, cumin, and chili until fragrant.
3Add lentils, tomatoes, and enough broth or water to cover by an inch.
4Simmer, stirring now and then, until the lentils break down and it's creamy — about 20 minutes.
5Finish with cilantro and lemon. Serve over brown rice or with roti.

💚 The heart-smart moves

Lentils bring fiber and protein with almost no saturated fat — naturally heart-smart.
Use oil instead of ghee or butter to cut the saturated fat.
No-salt-added tomatoes and low-sodium broth keep the sodium down — the spices carry the flavor.

A pot of this feeds the family for a few dollars and loves your heart back.