Photo: Jonny Valiant

Aromatics and herbs transform vegetables from simple to spectacular.
Serves 4

Ingredients

Note: Chia seeds are high in omega-3 fatty acids and have a mild nutty flavor; you can find them at NavitasNaturals.com.

• 2 Tbsp. olive oil
• 1 large white onion, chopped
• 1 tsp. cumin seeds
• 1/4 tsp. ground cardamom
• 1 tsp. minced garlic
• 2 Tbsp. minced fresh ginger
• 2 tsp. turmeric
• 1/2 fresh jalapeño, peeled, seeded, and minced
• 3 1/2 cups vegetable stock
• 2 cups red lentils, rinsed
• 1 14-ounce can fire-roasted crushed tomatoes
• 1/2 tsp. kosher salt
• 1 Tbsp. chia seeds
• 4 Tbsp. chopped cilantro
• Cooked brown rice, for serving (optional)

Directions

Active time: 30 minutes
Total time: 45 minutes

Heat oil in a large saucepan over medium heat. Add onion and sauté until lightly caramelized, about 10 minutes. Add cumin seeds, cardamom, and garlic; sauté until fragrant, about 2 minutes.

Stir in 4 cups water, ginger, turmeric, jalapeño, vegetable stock, lentils, and tomatoes and bring to a boil. Reduce heat to low, cover, and simmer, stirring occasionally, until lentils are tender, about 15 minutes. Stir in salt, chia seeds, and cilantro; serve immediately with brown rice on the side, if using.

Per serving: 492 calories, 11 grams fat, 25 grams protein, 77 grams carbohydrates.

Recipe adapted from You on a Diet: The Owner's Manual for Waist Management, by Michael F. Roizen and Mehmet C. Oz (Free Press).