This lentil and pasta dish can help out your heart

This spicy Egypt dish is perfect for vegetarians and meat lovers because it's so rich in protein. You'll love the interesting texture and mix of flavours. Your heart will love the nutrients that fight high blood pressure.

Lentils:

• 300 g (1 1/4 c) lentils, rinsed
• 10 ml (2 tsp) ground cumin
• 10 ml (2 tsp) ground coriander
• 1 ml (1/4 tsp) cayenne pepper

Onions:

• 7 ml (1/2 tbsp) canola oil
• 1 large onion, very thinly sliced
• 5 ml (1 tsp) sugar

Tomato sauce

• 15 ml (1 tbsp) canola oil
• 1 large garlic clove, crushed
• 2 ml (1/2 tsp) turmeric
• 2 cans (400 g/14 oz each) no-salt-added chopped tomatoes
• Pinch sugar

To serve

• 250 g (8 oz) macaroni
• 30 ml (2 tbsp) finely chopped fresh cilantro or parsley
• Salt and pepper to taste

Preparation time: 10 to 15 minutes. Cooking time: 1 hour. Serves 4.

1. Put the lentils in a heavy pot and pour in enough water to cover them by 7.5 centimetres (3 inches). Bring to a boil and boil vigorously for about 10 minutes, skimming the surface as necessary. Reduce the heat and simmer until tender, 30 to 40 minutes. Drain well and keep warm.
2. Meanwhile, heat 7 millilitres (1/2 tablespoon) canola oil in a large nonstick skillet over a high heat. Add the onion and stir to coat with the oil, then reduce the heat and cook, stirring frequently, until soft, about 20 minutes.
3. Stir in the sugar, raise the heat and continue cooking, stirring, until the onion becomes dark brown and crisp. Immediately pour out onto paper towels to drain and set aside.
4. To make tomato sauce, heat 15 millilitres (1 tablespoon) oil in the skillet. Add the garlic and sauté for 30 seconds, stirring. Stir in the turmeric and continue sautéing for a further 30 seconds.
5. Pour in the tomatoes with their juice and add a pinch of sugar. Bring to a boil, stirring. Reduce the heat and simmer, stirring occasionally, until the sauce thickens a little, 10 to 15 minutes. Season to taste.
6. Heat the cumin, coriander and cayenne pepper in a pot and cook for 30 seconds. Add the lentils and stir in seasoning to taste. Keep warm over a very low heat.
7. Cook the macaroni in boiling water according to the package instructions, until al dente, 10 to 12 minutes. Drain well.
8. Spoon the macaroni onto a serving platter and top with the spiced lentils and the tomato sauce. Sprinkle with the chopped cilantro and top with the crisp onions. Serve at once.

For something a little different, add 1 seeded and thinly sliced red pepper to the lentil mixture. Cook it in the oil until slightly softened before adding the spices and cooked lentils.

Per serving:

• 530 Calories (70 Calories from Fat)
• 7 g Fat (1 g Saturated Fat and 0 g Trans Fat)
• 27 g Protein
• 92 g Carbs
• 24 g Fibre
• 95 mg Sodium
• 23 mg Vitamin C
• 96 mg Magnesium
• 709 mg Potassium
• 100 mg Calcium

While the exciting kick from the spice may get your heart racing, this pasta dish's many heart-friendly nutrients make it good for your whole body, heart included.