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Heart-Healthy Tomato Lentil Delight


  • Author: Alessia

Ingredients

Scale

To create the Heart-Healthy Tomato Lentil Delight, you will need the following ingredients:

  • 1 cup lentils (any variety)
  • 1 can diced tomatoes (14 oz)
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 cups vegetable broth
  • 1 carrot, diced
  • 1 tsp cumin
  • 1 tsp paprika
  • Salt and pepper to taste
  • Fresh parsley for garnish (optional)

Instructions

Creating this delicious dish is straightforward and can be accomplished in just a few easy steps:

  1. Rinse lentils and set aside.
    • Start by thoroughly rinsing the lentils under cold water. This helps remove any debris or dust, ensuring they are clean and ready for cooking.
  2. In a large pot, sauté onion and garlic in a little olive oil until soft.
    • Heat a splash of olive oil in a large pot over medium heat.
    • Add the chopped onion and minced garlic, sautéing until they become translucent and fragrant, about 3-4 minutes.
  3. Add carrots, diced tomatoes, vegetable broth, lentils, cumin, and paprika.
    • Stir in the diced carrot, canned tomatoes (with their juice), vegetable broth, rinsed lentils, cumin, and paprika.
    • Mix well to combine all the ingredients, allowing the flavors to meld together.
  4. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
    • Increase the heat to bring the mixture to a boil.
    • Once boiling, reduce the heat to low and let the mixture simmer for 25-30 minutes, or until the lentils are tender and the flavors have developed.
  5. Season with salt and pepper. Garnish with parsley if desired.
    • Taste the dish and season with salt and pepper according to your preference.
    • If desired, garnish with freshly chopped parsley before serving to add a pop of color and freshness.

Nutrition

  • Serving Size: one normal portion
  • Calories: 180
  • Fat: 1g
  • Carbohydrates: 30g
  • Fiber: 8g
  • Protein: 10g