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Indian-Style Lentils
Combine this tasty lentil dish with rice for a hearty meatless meal to add to your Healthiest Way of Eating. It will provide you with a complete protein as well many other health-promoting nutrients.
Indian-Style Lentils Prep and Cook Time: 20 minutes

  • 1 medium size onion, diced
  • 1 TBS vegetable broth
  • 2 cloves garlic, minced
  • 1 tsp ginger
  • 1/2 tsp turmeric
  • 1/2 tsp salt
  • 1 cup canned diced tomatoes
  • 2 cups or 1 15-oz can (BPA free) lentils
  • 1 cup frozen spinach


  1. Dice onions and mince garlic and let sit for at least 5 minutes to bring out their health-promoting properties.
  2. Healthy sauté onion in 1 TBS broth for 3 minutes.
  3. Add garlic, ginger, turmeric, salt, tomatoes and lentils.
  4. Simmer covered for 5-7 minutes.
  5. Add 1 cup frozen spinach and continue simmering for 2 more minutes.
Serves 2

Serve over brown rice.

Nutritional Profile

Indian-Style Lentils
1.00 serving
(458.92 grams)
Calories: 305







Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Indian-Style Lentils is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Indian-Style Lentils
1.00 serving
458.92 grams
Calories: 305

World's Healthiest
Foods Rating
molybdenum149.75 mcg33319.6excellent
vitamin A706.76 mcg RAE794.6excellent
fiber20.53 g734.3very good
manganese1.53 mg673.9very good
folate231.56 mcg583.4very good
vitamin C39.39 mg533.1very good
copper0.47 mg523.1very good
protein20.38 g412.4good
vitamin B10.47 mg392.3good
phosphorus247.27 mg352.1good
magnesium123.62 mg291.7good
iron5.24 mg291.7good
pantothenic acid1.32 mg261.6good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Indian-Style Lentils

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