Story of Amazing Heart Healthy Lentils

Growing up in India I ate lentil soup (Dal) every day. There was not one type of lentil but many different varieties: masoor dal (red lentil), green moong, yellow moong, yellow split pea (chana dal), and so on. There were so many ways to cook them from simple dal soup to moong dal with melon (lauki), chana dal with whole garam masala (cumin, cardamom, etc.) and coconut, etc.

One thing I did not realize till I came to US that lentils are prevalent globally. There are many Mediterranean recipes that use lentils including lentil stews, from delicious Lebanese red lentil soup (Shorbat Adas) to mujaddara, Italian lentil stew with tomatoes (Zuppa di Lenticchie), Ethiopian lentil stews (Misir Wot), and so on.

Archaeologists have found evidence of lentil cultivation as far back as 8,000–9,000 years ago in the Fertile Crescent, an area covering parts of modern day Turkey, Syria, and Iraq. Lentils were among the first crops domesticated by humans, prized for their long shelf life, easy cooking, and rich nutrition.

As trade routes expanded, lentils traveled far beyond their birthplace. In India, they became the heart of countless dishes, from comforting dals to spicy curries. In the Mediterranean, lentil stews were staples for ancient Greeks and Romans. Across the Middle East, they’ve long been paired with rice, herbs, and caramelized onions in dishes like mujaddara. Even in Europe, countries like France and Italy have cherished their own varieties, such as the delicate Puy lentils or hearty lenticchie soups.

Below is a list of different lentils across the world.

Type & Color	Example Names	Flavor & Texture	Cooking Time	Uses	Heart Healthy Note
Brown 🟤	Brown Lentils, Masoor Dal (whole)	Mild, earthy; soft but holds shape	20–30 min	Soups, stews, veggie burgers	High in soluble fiber to help lower LDL cholesterol.
Green 🟢	Green Lentils, French Puy Lentils	Peppery, firm	25–35 min	Salads, side dishes	Packed with potassium and magnesium to help maintain healthy blood pressure.
Red 🔴	Red Lentils, Split Masoor Dal	Sweet, nutty; mushy	15–20 min	Indian dal, soups, Ethiopian Misir Wot	Quick cooking and rich in folate, which supports heart and vascular health.
Yellow 🟡	Moong Dal, Toor Dal, Split Yellow Lentils	Mild, creamy when cooked	15–25 min	Indian dals, curries	Excellent plant protein source without saturated fat, supporting overall heart health.
Black ⚫	Beluga Lentils	Rich, earthy; holds shape	20–25 min	Salads, grain bowls	Contain high levels of antioxidants that may reduce inflammation linked to heart disease.
Specialty 🌰	Pardina, Chana Dal	Nutty, firm	Pardina: 25–30 min; Chana Dal: 40–50 min	Mediterranean stews, Indian dal, pilafs	Nutrient dense with iron and B vitamins that help maintain healthy circulation.

Lentils are a heart healthy powerhouse, rich in soluble fiber that helps lower LDL (“bad”) cholesterol and stabilize blood sugar. They’re an excellent plant based (vegan) protein source, virtually fat free, and packed with potassium, folate, and magnesium; nutrients that support healthy blood pressure and reduce cardiovascular risk (heart disease). Regularly eating lentils is linked to improved cholesterol and better overall heart function.

We go to a Nepalese restaurant close to us called "Base Camp" and recently we had their lentil soup which was a slightly different version of the Indian lentil soup. 

I made it at home and it was delicious. 

Below is the recipe for this quick and easy lentil soup. 

Nepalese Lentil Soup (Dal) Recipe

Ingredients:

• 1 cup red lentils (masoor dal) or yellow lentils (moong dal)
• 4 cups water
• 1 medium onion, finely chopped
• 2 tomatoes, chopped
• 2 cloves garlic, minced
• 1-inch piece of ginger, minced
• 1-2 green chilies, chopped (optional, adjust to taste)
• 1 tsp turmeric powder
• 1 tsp cumin seeds
• 1 tsp garam masala or coriander powder
• 1 tbsp of olive oil

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Instructions:

1. In a small pan, heat olive oil over medium heat. Add cumin seeds. Let them splutter.

2. Add chopped onions and sauté until golden brown.

3. Add minced garlic, ginger, and green chilies. Sauté for another 2 minutes.

4. Add chopped tomatoes and cook until soft and oil starts to separate (5-7 minutes).

5. Add the red lentils and cook for 20 minutes. This is my faster and use of less pots/pans trick. Rather than boiling separately and then cooking with spices in another pan, I just cook it in the same pan and it tastes just as good.

6. Stir in garam masala or coriander powder and cook for a minute. 

Please check out my other lentil stew recipe;

https://heartnflavor.blogspot.com/2025/07/beans-beans-and-more-beans-if-you-love.html