Indo Chinese Recipe: Delicious Dry Chili Chicken

Indo Chinese Food: Heart-Healthy Chili Chicken Recipe (Dry Style)

Growing up in India I had lot of fun memories for Christmas. Usually I would have my exams done before Christmas holidays. Weather was nice in December, similar to the weather in Florida. Everywhere there is Christmas decoration, eating lots of cakes and pastries, and playing outside with friends.

A big tradition for my family was to go to a nice restaurant for dinner on Christmas day in the evening. In India most of the stores, restaurants are all open on Christmas day. One of those restaurants was an amazing Chinese restaurant that we went for many years. The food was fantastic and was soo much better than the Chinese food in the U.S. One of my favorite dishes was dry chili chicken which we ate with fried rice.

This year during Christmas I was craving that. So I made it at home one day. Although many Indian restaurants serve Indo Chinese food including chili chicken and I have tried it before, but it never tastes the same as what I ate in India. All of my family loved the homemade chili chicken and it tasted just like what I used to eat as a child. It brought back lot of happy Christmas time memories. 

This lighter chili chicken is pan-sautéed instead of deep-fried, uses olive oil, and keeps sauces controlled so the dish stays flavorful without becoming heavy or overly salty. It’s perfect as a protein-rich main or as a side with steamed brown rice or quinoa.

Heart-Healthy Chili Chicken (Dry Style)

For a vegetarian option substitute chicken with paneer or tofu. 

Serves: 3–4

Prep time: 10 minutes (+ marination)

Cook time: 15–20 minutes

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Ingredients

For the marinade

• 1 lb (450 g) boneless skinless chicken breast, cut into bite-size pieces

• 1½ tbsp corn flour (cornstarch)

• 1 tbsp all-purpose flour (or whole-wheat flour)

• 1 tbsp low-sodium soy sauce

• 1 tbsp chili sauce (choose a low-sodium brand if available)

• 1 tsp minced garlic

• ½ tsp freshly ground black pepper

For cooking

• 1½ tbsp extra-virgin olive oil

• 1 medium onion, sliced or cubed

• 3–4 cloves garlic, finely chopped

• 1 piece of ginger, finely chopped 

• 1 green bell pepper, cut into chunks

• 1–2 fresh green chilies, slit (adjust to taste)

For seasoning

• 1 tbsp low-sodium soy sauce

• 1 tbsp chili sauce

• 1 tbsp tomato ketchup (optional, use sparingly)

• 2–3 tbsp water (only if needed to prevent sticking)

For garnish (optional)

• Chopped scallion greens or cilantro

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Instructions

1. Marinate the chicken
   In a bowl, combine chicken, corn flour, flour, soy sauce, chili sauce, garlic, and black pepper. Mix well so every piece is coated.
   Cover and marinate for at least 2 hours, or preferably overnight in the refrigerator for deeper flavor.

   

2. Sauté the chicken
   Heat olive oil in a wide skillet or wok over medium heat. Add the marinated chicken in a single layer.
   Cook for 3–4 minutes per side until lightly browned and cooked through. Remove the chicken and set aside.

   

3. Cook the aromatics
   In the same pan, add onions and sauté for 2–3 minutes until softened and slightly translucent.
   Add garlic and ginger and sauté for 30 seconds until fragrant.

   

4. Add vegetables
   Stir in green bell pepper and chilies. Sauté on medium-high heat for 2–3 minutes so the peppers stay slightly crisp.

   

5. Season and combine
   Add soy sauce, chili sauce, and ketchup. Mix quickly. Add a few tablespoons of water only if needed to keep the mixture from sticking.

   

6. Finish the dish
   Return the cooked chicken to the pan. Toss well so everything is evenly coated.
   Cook for another 2–3 minutes on high heat, stirring continuously, until the dish is dry, glossy, and well combined, not saucy.

   

7. Serve
   You can serve with fried rice, rice or quinoa. I served with homemade healthy brown rice vegetable fried rice. 

   
   
   

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Heart-Healthy Tips

• Using olive oil instead of deep frying significantly reduces saturated fat.

• Chicken breast keeps the dish lean and high in protein.

• Low-sodium sauces help manage blood pressure without sacrificing flavor.

• You can add more vegetables (like broccoli or snow peas) can boost fiber and antioxidants.

This dry chili chicken delivers big flavor with a lighter, heart-friendly approach; perfect for everyday meals without guilt.

Love Your Heart This Holiday

Heart-Healthy Eating During the Holiday Season: Enjoy the Festivities Without Compromising Your Health

Christmas is knocking at our doors. The holiday season is a time of celebration, connection, and comfort foods. From festive dinners and family gatherings to endless desserts and party snacks, it’s easy to drift away from healthy eating habits. 

Unfortunately, this period often coincides with increased intake of saturated fats, added sugars, sodium, and oversized portions, all of which can strain heart health. The good news is that heart-healthy eating during the holidays doesn’t mean deprivation. With mindful choices and simple strategies, you can enjoy seasonal flavors while protecting your heart.

Check our blog on how to shop heart healthy:

Shop Heart Healthy

Why Holiday Eating Matters for Heart Health

Research consistently shows that cholesterol levels, blood pressure, and weight tend to rise during the holiday months. Rich gravies, processed meats, creamy casseroles, sugary drinks, and desserts can contribute to inflammation and elevated LDL (“bad”) cholesterol. For individuals with existing heart disease risk factors or those simply aiming to maintain long-term cardiovascular health, this seasonal shift can have lasting effects. Adopting heart-smart habits during the holidays helps prevent setbacks and supports overall well-being well into the new year.

Learn more in our blog on cholesterol and heart health.

Cholesterol & Heart Health

Build Your Plate Around Heart-Healthy Foods

A heart-healthy holiday plate starts with balance. Aim to fill at least half your plate with vegetables and fruits. Roasted root vegetables, sautéed greens, salads with colorful produce, and fruit-based sides add fiber, antioxidants, and essential nutrients that support heart function.

Choose whole grains when possible, such as brown rice, quinoa, whole wheat stuffing, or oats. These foods help regulate blood sugar and cholesterol levels. For protein, lean options like beans, lentils, fish, skinless poultry, tofu, and low-fat dairy are better choices than processed or fatty meats. Fatty fish like salmon or trout are especially beneficial, as they are rich in omega-3 fatty acids that help reduce inflammation and support heart health.

Check out our heart healthy recipes;

Healthy Mashed Potatoes

Chickpea & Spinach

Vegetables & Beans

Chicken Stew

Salmon Curry

Cook Smart Without Sacrificing Flavor

Traditional holiday dishes can be made heart-healthier with small tweaks. Replace butter, ghee, vegetable oil with olive oil or avocado oil, which provide healthier unsaturated fats. Use herbs, spices, garlic, ginger, citrus zest, and vinegar to add flavor instead of excess salt. Opt for baking, roasting, steaming, or grilling rather than frying.

Check out our blogs on heart healthy oils and spices;

Heart Healthy Oils

Spices That Love Your Heart

For creamy dishes, consider using low-fat or greek yogurt, pureed vegetables, or nut-based sauces instead of heavy cream. Desserts can also be modified by using less sugar, incorporate fruit, choose dark chocolate in moderation, and rely on spices like cinnamon and cardamom for natural sweetness.

Here are two heart healthy dessert recipes; pumpkin cake with olive oil and oat banana fritters. 

Pumpkin Olive Oil Cake

Banana Oat Fritters

 

Practice Mindful Portion Control

One of the biggest challenges during the holidays isn’t just what we eat, but how much. Mindful eating can make a significant difference. Use smaller plates, serve yourself reasonable portions, and eat slowly to give your body time to recognize fullness. It’s okay to enjoy special treats, just keep portions modest and savor each bite.

Avoid grazing mindlessly at parties by eating a balanced snack beforehand, such as fruit with nuts or yogurt. This helps prevent overeating when surrounded by tempting options.

Watch Sugary Drinks and Alcohol

Sugary beverages, eggnog, cocktails, and sweetened teas can quietly add excess calories and sugar. Choose water, sparkling water with citrus, unsweetened herbal teas, or diluted fruit juices instead. If you drink alcohol, do so in moderation, excessive alcohol can raise blood pressure and triglycerides, increasing cardiovascular risk. 

Plan Ahead and Stay Consistent

Planning is key to staying heart-healthy during the holidays. Offer to bring a nutritious dish to gatherings, keep healthy snacks available at home, and maintain regular meal times. Staying active, even short walks after meals, supports digestion, blood sugar control, and heart health.

Enjoy the Season With Intention

Heart-healthy eating during the holiday season is about intention, not perfection. By focusing on whole foods, healthier fats, mindful portions, and balanced meals, you can fully enjoy holiday traditions while honoring your heart. These small, consistent choices not only protect cardiovascular health but also help you enter the new year feeling energized, satisfied, and well-nourished. 💖

Shallow Fried Lentil Fritters - Delicious and Healthy

Heart-Healthy Lentil (Split Chickpeas) Fritters (Shallow Fried)

Lentil-based dishes have long been celebrated in traditional cuisines for their nourishment, affordability, and versatility. Among them, split chickpeas (chana dal) lentil fritters stand out as a satisfying snack that can be both comforting and heart friendly when prepared mindfully. These fritters deliver plant-based protein, fiber, and essential minerals, without relying on deep frying or unhealthy fats.

By shallow frying in olive oil or avocado oil, you can enjoy crisp, golden fritters while supporting cardiovascular health.

Why Lentils Are Heart Healthy

Read out post on heart healthy benefits of lentils;

Heart Healthy Lentils

Chana dal, or split Chickpeas, is a nutritional powerhouse. It is naturally low in fat and rich in:

• Dietary fiber, which helps lower LDL (bad) cholesterol

• Plant-based protein, supporting muscle health and satiety

• Magnesium and potassium, which play a role in blood pressure regulation

• Complex carbohydrates, providing steady energy without blood sugar spikes

Regular consumption of lentils has been associated with reduced risk of heart disease, improved cholesterol profiles, and better overall metabolic health. Chana dal’s firm texture also makes it ideal for fritters, allowing for crisp edges without excessive oil absorption.

The Role of Healthy Oils

Unlike deep frying, shallow frying significantly reduces oil usage while still delivering excellent texture and flavor.

• Olive oil is rich in monounsaturated fats and antioxidants that support heart health and reduce inflammation.

• Avocado oil has a high smoke point and contains heart-protective fats that help maintain healthy cholesterol levels.

Using either oil in moderation keeps these fritters light, flavorful, and cardiologist-friendly.

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Heart-Healthy Split Chickpeas (Chana Dal) Lentil Fritters Recipe

Ingredients

• 1 cup chana dal, soaked 4–6 hours (or overnight) and drained

• 1–2 green chilies, finely chopped (optional)

• 1 teaspoon grated ginger or a slice of ginger

• 1–2 tablespoons olive oil or avocado oil (for shallow frying)

Preparation

1. Soak the dal for either 4-6 hours or overnight 

   

2. Grind the dal
   Coarsely grind soaked chana dal using minimal water with ginger and chili (optional). The mixture should be thick, not runny.

   

3. Shallow fry
   Heat a wide skillet over medium heat. Add a small amount of olive oil or avocado oil. Place fritters in a single layer and cook until golden brown on both sides, flipping gently.

   

   

4. Drain and serve
   Remove and place on a paper towel to absorb excess oil.

   
   
   

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Serving Suggestions

These lentil fritters pair beautifully with:

• Mint or cilantro chutney

• Plain yogurt or dairy-free yogurt with cumin

• A fresh cucumber and tomato salad. Check out our salad recipes:

Let's Talk Salads

Ginger Orange Salad

Healthy Salads

They also make a great protein-rich side for soups or grain bowls.

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Final Thoughts

Heart-healthy eating doesn’t mean giving up comfort foods. Spilt Chickpeas (Chana dal) lentil fritters are a perfect example of that. When shallow fried in olive oil or avocado oil, strike a perfect balance between nutrition and indulgence. They’re crunchy, satisfying, and packed with plant-based goodness, proof that traditional recipes can be adapted to support modern heart health goals.

Whether enjoyed as a snack, appetizer, or light meal, these fritters deserve a place in any heart-conscious kitchen.

Roasted Old Fashioned Oatmeal Recipe, A Delicious Start to the Morning

Roasted Oatmeal with Cardamom, Spices, and Fresh Fruit: A Heart-Healthy Morning Ritual

Oatmeal has long been a breakfast staple for people who care about heart health; but the way you prepare it can elevate both its flavor and its benefits. This gently roasted oatmeal recipe, infused with warming cardamom and finished with turmeric, cinnamon, and raisins, is simple, nourishing, and delicious. Served with fresh fruit on top, it becomes a complete, heart-supportive meal that feels comforting without being heavy.

Why Start by Roasting Oatmeal?

Dry-roasting oatmeal before cooking is a traditional technique in many cuisines. It brings out a nutty aroma, enhances texture, and deepens flavor, without adding any fat. From a nutrition perspective, roasting doesn’t strip oats of their fiber or minerals, but it can make the dish more enjoyable, which matters when you’re trying to stick to heart-healthy habits long term.

The Heart Health Benefits of Oatmeal

Oatmeal is one of the most researched foods for cardiovascular wellness, and for good reason:

• Rich in soluble fiber (beta-glucan): This type of fiber helps lower LDL (“bad”) cholesterol by binding bile acids in the gut, encouraging the body to use excess cholesterol to replace them.

• Supports stable blood sugar: Oats digest slowly, helping prevent sharp spikes in blood glucose and insulin; an important factor for heart health.

• Naturally low in saturated fat and sodium: Making it ideal for people managing blood pressure or cholesterol or just part of heart healthy eating. 

• Packed with minerals: Including magnesium and potassium, which support healthy blood vessel function.

When oatmeal is prepared simply, without excess sugar or cream, it becomes a powerful ally in reducing cardiovascular risk.

Note: I try to stay away from prepackaged flavored oatmeal because they have added salt and processed sugar neither of them are good for your heart health. See the below prepackaged oatmeal that have 160-260mg of sodium and 8-12g of added sugar. 

This regular old fashioned oatmeal that I have used has zero salt and zero sugar. 

Learn more about salt, sodium and effect on cardiovascular health in this post.

Salt, Sodium & Cardiovascular Health

Learn how to shop healthy in this post. 

Heart-Healthy Shopping Guide

Why These Spices Matter

This recipe doesn’t rely on sugar or fat for flavor. Instead, it layers in spices that are both aromatic and beneficial:

• Cardamom: Dry-roasted with the oats, cardamom adds warmth and subtle sweetness. Traditionally used to support digestion, it may also help with blood pressure regulation.

• Turmeric: Added after cooking and once the heat is turned off, turmeric brings anti-inflammatory benefits. Chronic inflammation is closely linked to heart disease, and turmeric’s active compound, curcumin, has been widely studied for its protective effects.

• Cinnamon: Known for helping improve insulin sensitivity and supporting healthy cholesterol levels, cinnamon adds natural sweetness without added sugar.

• Raisins: These provide gentle sweetness along with potassium and antioxidant compounds, supporting heart and vascular health when used in moderation.

Roasted Oatmeal Recipe with Cardamom and Spices

Ingredients (Serves 2):

• 1 cup old fashioned rolled oats

• 2–3 green cardamom pods, lightly crushed

• 2½ cups water

• ¼ tsp turmeric powder

• ¼ tsp cinnamon powder

• 2 tbsp raisins

• Fresh fruits for topping (berries, apple slices, banana, or pomegranate)

Method:

1. Heat a dry pan over medium-low heat. Add the rolled oats and crushed cardamom pods. Dry-roast, stirring frequently, until the oats become aromatic and lightly golden.

   

   

2. Carefully add water and bring to a gentle boil. Reduce heat and simmer, stirring occasionally, until the oats are fully cooked and soft.

   

   

3. Turn off the heat. Stir in turmeric, cinnamon, and raisins.

   

   
   
   

4. Cover and let the oatmeal sit for a few minutes so the spices and raisins can infuse and soften.

5. Serve warm, topped generously with fresh fruits. 

   
   Optional: For added sweetness you can drizzle a little bit of pure honey on top of it. For an added flavor enhancer you can sprinkle more cinnamon on top of it which I did. 
   

Fresh Fruit: The Final Heart-Healthy Touch

Adding fresh fruit boosts the antioxidant content of your bowl and provides natural sweetness, fiber, and vitamins. Berries support vascular health, apples add soluble fiber, and bananas contribute potassium, all nutrients that work together to support a healthy heart.

Check out our delicious hearth healthy oatmeal banana dumpling recipe:

Easy Banana Oatmeal Dumpling

A Simple Habit with Lasting Benefits

This roasted oatmeal recipe proves that heart-healthy eating doesn’t have to be bland or complicated. With thoughtful preparation and warming spices, a humble bowl of oats becomes a daily ritual that nourishes your heart, supports digestion, and keeps you feeling energized all morning.

Consistency matters more than perfection. Starting your day with a bowl like this is a small, sustainable step toward long-term cardiovascular wellness; one comforting spoonful at a time.

Cholesterol and the Heart Disease

How Cholesterol Affects Your Heart: What does Science Actually Says?

When I was diagnosed with high cholesterol, my doctor told me that it was bad for my heart. But why? 

Being a researcher I always have asked why? This is no different. So I digged deeper into it to learn more...

Cholesterol and the Heart: What the Science Actually Says

Cholesterol gets a bad reputation and for good reason. It’s a waxy substance your body needs for hormones and cell membranes, but when the wrong kinds build up inside your arteries they set the stage for heart attacks and strokes. That connection between cholesterol and cardiovascular disease is well established by public-health authorities. (CDC Cholesterol)

How different cholesterols affect your arteries

Low-density lipoprotein (LDL) is often called “bad” cholesterol because LDL particles deliver cholesterol to artery walls, where it can accumulate as plaque, narrow blood vessels, and eventually cause blockages. High-density lipoprotein (HDL) is called “good” because it helps remove cholesterol from artery walls and take it back to the liver. That simple framing (LDL bad, HDL good) captures the core biology clinicians use when assessing risk. (Heart & Cholesterol)

Is LDL really causal or just correlated?

Modern evidence goes beyond correlation: multiple lines of research (epidemiology, genetics, randomized trials) show that lowering LDL reduces the risk of atherosclerotic cardiovascular disease. In other words, LDL is causal and lowering it reduces events such as heart attacks and strokes. That conclusion underpins major clinical guidelines and decades of lipid research. 

What “lower is better” means in practice

Clinical guidance now generally follows the principle that “lower LDL is better,” especially for people at high cardiovascular risk. Guidelines recommend estimating each person’s overall atherosclerotic cardiovascular disease (ASCVD) risk and using that estimate to decide whether to start medications (usually statins) and how aggressively to lower LDL. Randomized trials show statins reduce heart attacks and deaths, so for many patients statin therapy is the first-line medical approach when lifestyle changes don’t get LDL low enough.

Lifestyle still matters a lot

Before pills, and alongside them, lifestyle moves are powerful. Reducing saturated and trans fats, increasing fiber, keeping active, cutting excess weight, and quitting smoking all help lower LDL and improve heart health. Public-health agencies emphasize that diet and exercise remain foundational prevention strategies even when medication is needed. 

A newcomer to the conversation: Lipoprotein(a) (Lp(a))

Not all risk is captured by LDL and HDL. Lipoprotein(a), or Lp(a), is a genetically determined particle that behaves like an extra-risky cholesterol: higher levels are linked to earlier and greater risk of heart disease and aortic valve disease. Interest in Lp(a) has surged because it identifies people at risk who otherwise have “normal” LDL. Large long-term studies and recent reviews have placed Lp(a) firmly on the clinician’s radar as an independent risk marker. 

Where treatment is headed

For decades our toolbox focused on statins and lifestyle. In the last few years clinicians and researchers have moved toward targeted therapies for lipid subtypes (for example, PCSK9 inhibitors for very high LDL and new agents that dramatically reduce Lp(a) in early trials). Those therapies are promising but remain under study for long-term outcomes and cost-effectiveness; they’re not yet part of routine care for most people. 

What you can do? 

1. Discuss with your doctor to get a full lipid panel and ask about your 10-year ASCVD (Atherosclerotic Cardiovascular Disease) risk; don’t rely on total cholesterol alone. This is what American Heart Association recommends doing to reduce your risk. (AHA Reduce ASCVD Risk)

• Eat a heart healthy diet
• Exercise
• Limit tobacco and alcohol use 
• Manage your weight if that is an issue 

    2. If your LDL is elevated or your calculated risk is high, talk about lifestyle changes and whether a         statin is appropriate; guidelines can help clinicians decide who benefits most. 

    3. Ask your clinician whether Lp(a) testing makes sense for you; especially if you have a family         history of premature heart disease or unexplained high risk. 

Always Discuss with your doctor to build a personalized plan to reduce your ASCVD risk. 

Bottom line: Cholesterol matters because it causes arterial disease when the wrong particles build up. The good news is we have clear, evidence-based ways to lower risk; lifestyle first, medications when appropriate, and emerging targeted therapies for previously untreatable risks. Talk with your doctor, bring your lipid numbers to the visit, and make a concrete plan (diet, exercise, and medication if needed) to protect your heart. 

Delicious Healthy Peas and Cottage Cheese (Or Tofu) (Matar Paneer) Recipe

Heart-Healthy Matar (Peas) & Paneer (Indian Cottage Cheese) Recipe: A Nourishing, Flavor-Packed Indian-Inspired Dish

When you’re striving to eat heart-healthy without giving up your favorite flavors, Indian-inspired dishes can be a delicious solution. Many traditional recipes use antioxidant-rich vegetables, powerful spices, and minimal saturated fat, making them excellent choices for supporting cardiovascular wellness. One such wholesome dish is Heart-Healthy Peas with Paneer, a lighter version of the classic matar paneer. With fresh peas, soft paneer, onions, tomatoes, ginger, and warming spices and no heavy butter or cream, this recipe delivers comfort while keeping heart health in mind.

To make this dish vegan, replace the paneer with Tofu.

Why This Dish Supports Heart Health

This recipe replaces heavy cream and excess oil, often found in restaurant versions with tomato-based richness, heart-smart oils, and antioxidant-heavy spices. Every ingredient plays a role in supporting cardiovascular wellness:

• Peas are rich in plant-based protein, fiber, and micronutrients like folate and potassium. These nutrients help regulate blood pressure and support healthy cholesterol levels.

• Tomatoes provide lycopene, a powerful antioxidant associated with reduced risk of heart disease.

• Ginger and onions offer anti-inflammatory benefits and can help improve circulation.

• Paneer, often thought of as indulgent, can be heart-healthy when used in moderation, especially when prepared with lighter cooking methods. It offers high-quality protein and calcium.

• Spices such as turmeric, cumin, and coriander contribute anti-inflammatory and antioxidant properties, essential for long-term heart protection. Check out our blog on heart healthy spices. 

Heart Healthy Spices

By using heart healthy extra virgin olive oil,  sticking to lean cooking techniques, and balancing vegetables with protein, this dish becomes a satisfying, heart-nourishing meal.

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Heart-Healthy Peas with Paneer (Or Tofu) Recipe

Ingredients

• 1 cup paneer, cut into small cubes (lightly toasted or Tofu for a vegan option)

• 1 cup green peas (fresh or frozen)

• 1 medium onion, finely chopped

• 1 medium tomato, finely chopped

• 1 jalapeno (optional) 

• 1 teaspoon grated fresh ginger

• 1 teaspoon cumin seeds

• 1 teaspoon coriander powder

• ½ teaspoon turmeric

• 1 teaspoon garam masala

• 1 teaspoon of mild (or hot) chili powder

• 1 tablespoon extra virgin olive oil 

• 1 cup water

• Fresh cilantro for garnish (optional)

Instructions

1. Heat the olive oil in a pan over medium heat. Add cumin seeds and let them sizzle.

2. Sauté the paneer or tofu in the oil for an easy one pot meal. 

3. Add onions and sauté until soft and light golden.

   

4. Stir in the ginger and sauté for another 30 seconds.

5. Add the tomatoes and jalapeno 

   

6. Add the green peas and spices and mix well. 

   

7. Pour in water, cover, and simmer for 5–7 minutes.

   

8. Sprinkle garam masala, and turn off the heat.

   

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How to Serve This Dish

Pair your heart-healthy peas with paneer with whole grains such as quinoa, brown rice, or whole-wheat roti to create a balanced meal that supports steady blood sugar and sustained energy. 

I served mine on top of brown rice. 

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Final Thoughts

Eating heart-healthy doesn’t mean sacrificing flavor or cultural favorites. With a few mindful adjustments, lighter and healthier cooking oils, more vegetables, and reduced saturated fats, traditional recipes can become part of a nourishing lifestyle. This peas-and-paneer dish is rich in healthy ingredients, easy to prepare, and wonderfully satisfying. Enjoy it as a weeknight dinner or a nutritious addition to your meal prep rotation, knowing each bite supports long-term cardiovascular well-being.

Heart-Healthy Vegan Lentil Stew Recipe

Heart-Healthy Vegan Lentil Stew: A Nourishing Bowl for Every Season, but Extra Yummy in this Cold, Snowy Weather 

When it comes to simple, wholesome meals that support cardiovascular wellness, few dishes deliver as much comfort and nutrition as a warm bowl of lentil stew. Packed with plant-based protein, fiber, minerals, and antioxidant-rich vegetables, this lentil stew with potatoes, carrots, garlic, onions, and warming spices is more than just hearty; it’s a delicious way to protect your heart with every spoonful.

Lentils are at the top of nearly all heart-healthy food lists for good reason. They’re naturally low in fat, high in soluble fiber, and rich in potassium and magnesium; nutrients proven to help maintain healthy blood pressure and cholesterol levels. Lentils also cook quickly, making them perfect for weeknight dinners or meal prep that supports a balanced diet. Read our blog on heart health benefits of lentils. 

Heart Healthy Lentils

Pairing lentils with vegetables like onions, carrots, and potatoes brings another layer of heart-protective benefits. Onions contain flavonoids that support vascular health and circulation. Carrots provide beta-carotene and antioxidants linked to reduced cardiovascular inflammation. Potatoes, when used in moderation, offer potassium and fiber, especially when diced with the skin on. To round it all out, we add turmeric, cumin, garlic, and black pepper, spices known for their anti-inflammatory and antioxidant effects.

This stew is naturally vegetarian, easily made vegan, and relies on olive oil, herbs, and spices for flavor rather than butter, high-sodium broths, or heavy cream. It’s the kind of one-pot dish that fills your home with warmth and aroma while filling your body with nutrients your heart will thank you for.

Whether you’re cooking for family, watching your sodium intake, planning plant-forward meals, or simply craving a cozy lunch, this stew offers everything you need: comfort, flavor, and heart-healthy nourishment.

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Heart-Healthy Lentil Vegetable Stew Recipe

Serves: 4–6

Time: 45 minutes

Ingredients

• 1 cup mixed dry brown and red lentils, rinsed

• 1 cup or canned chickpeas, rinsed low or no salt

• 1 tablespoon extra-virgin olive oil

• 1 medium onion, diced

• 3 garlic cloves, minced

• 2 medium carrots, diced

• 2 medium potatoes, diced (I usually do not peel my potatoes because the skin is packed with fiber, potassium, iron, and vitamin B. But make sure to wash the skin really well) 

• 1 teaspoon ground turmeric

• 1 teaspoon cumin

• ½ teaspoon smoked paprika (optional)

• ½ teaspoon black pepper

• 4 cups low-sodium vegetable broth or water (I usually use water)

• 1 cup diced tomatoes (fresh or canned, no-salt-added)

• 1 tablespoon lemon juice or ½ lemon squeezed

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Instructions

1. Sauté the vegetables:
   Heat olive oil in a large pot over medium heat. Cook the carrots and potatoes. Cook for 3–5 minutes, allowing them to soften slightly.

   

2. Sauté the aromatics: Add onions (optional jalapenos) and sauté for 3–4 minutes until softened. Stir in garlic and cook another 30 seconds until fragrant.

   

3. Add spices:
   Stir in turmeric, cumin, smoked paprika, and black pepper. Let the spices bloom for about a minute.

   
   
   

4. Add lentils and liquid:
   Pour in the rinsed lentils, chickpeas, vegetable broth, and diced tomatoes. Bring to a boil.

   

   

5. Simmer:
   Reduce heat to low, cover, and simmer for 25–30 minutes until the lentils and potatoes are tender. Stir occasionally and add a splash of water if the stew thickens too much.

   

6. Finish and brighten:
   Once cooked, stir in lemon juice. Adjust salt and seasoning. 

7. Serve:
   Ladle into bowls. Serve with whole-grain bread or a side salad for a complete heart-friendly meal.

   
   
   

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Why This Stew Supports Heart Health

• High fiber from lentils supports healthy cholesterol levels.

• Low in saturated fat, making it ideal for heart-conscious eating.

• Rich in potassium and magnesium from vegetables and lentils to help regulate blood pressure.

• Anti-inflammatory spices like turmeric, cumin, and garlic enhance cardiovascular protection.

• Plant-forward and nutrient-dense, helping maintain a healthy weight and digestion.

This heart-healthy lentil stew is proof that comforting food can also be nourishing and cardioprotective. Enjoy it as a weekly staple, meal-prep essential, and a cozy dinner on cold evenings.