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


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


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). 


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