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