Heart-Healthy Recipe for Vegan Spinach Lentil Soup

Heart-Healthy Recipe for Vegan Spinach Lentil Soup

Sharing my recipe for Vegan Heart-healthy Indian-inspired Spinach Lentils! ⁣

⁣These hit the spot on these days turning colder... the lentils provide satisfying heart-healthy fiber & vegan protein to keep you full while the spinach provides a nice dose of calcium & vitamin A!⁣

Did you know that foods high in potassium can help lower blood pressure and in turn are heart-healthy? Lentils are a part of the DASH diet, which has been found to lower blood pressure by up to eight to 14 points over time.

⁣You can use any lentils of your choice in this recipe- here I use brown lentils, which tend to cook better after soaking for a few hours. ⁣

⁣Ingredients: ⁣

2 cups brown lentils, rinsed & soaked for 3 hours ⁣

8 oz frozen spinach, defrosted⁣

3 garlic cloves ⁣

1/2 tsp cumin seeds⁣

Pinch of red chilli powder, to taste⁣

1 tsp garam masala powder⁣

Black pepper to taste⁣

Method: ⁣

1. Soak lentils as above.⁣

2. Have enough water to cover 1 inch over lentils- Add 1 tsp salt & 1/2 tsp turmeric powder & cook on “Bean Chili” mode, allow for natural release⁣

3. Once pressure released, open & put on sauté mode⁣

4. May need to add a bit of water if getting thick⁣

5. In a small pan on stove, warm 1 tbsp avocado oil, once hot, add the cumin seed.⁣

6. Once sputtering, add the garlic cloves.⁣

7. Add the red chili powder & cook on medium heat for 2 mins ⁣

8. Add mixture to the lentils.⁣

9. Add defrosted spinach & cook on low heat for a few minutes ⁣

10. Add the garam masala & black pepper ⁣


Can serve these vegan lentils on their own, over brown rice or cauliflower rice, with whole wheat flatbread & a side of your favorite veggies⁣.

Food fact: ⁣Lentils are rich in polyphenols (phytochemicals). Some of the polyphenols, such as procyanidin and flavanols, are known to have strong antioxidant, anti-inflammatory and neuroprotective effects.  Source: @healthline ⁣

⁣In health, 

Richa Mittal MD

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