Spinach and Lentil Curry Recipe Easy Meal
This Spinach and Lentil Curry is a hearty, nutritious, and delicious meal that’s perfect for vegetarians and vegans alike. Combining the rich, earthy flavors of red lentils with the freshness of spinach, this curry is not only flavorful but also packed with protein, fiber, and essential nutrients. It’s an excellent option for those looking for a healthy yet satisfying meal. Simple to prepare, this dish comes together in just a few steps, making it an ideal weeknight dinner or a meal-prep favorite.
INGREDIENTS:
To Cook the Red Lentils:
3/4 Cup (140g) Red Lentils
3 + 1/2 Cups (800ml) Water
1 Teaspoon Turmeric
1/2 Teaspoon Salt
Lentil Curry Ingredients:
3 Tablespoons Cooking Oil (light olive oil recommended)
1 Teaspoon Cumin Seeds
1/2 Teaspoon Chili Flakes (adjust to taste, or use 1-2 whole dried red chilies)
1 Cup (130g) Onion, finely chopped
1 + 1/2 Tablespoons Garlic, finely chopped (4-5 cloves)
1 Tablespoon Ginger, finely chopped (1-inch piece)
1 Teaspoon Ground Coriander
1 Teaspoon Paprika (not smoked)
1/8 Teaspoon Asafoetida (hing)
1/4 Teaspoon Cayenne Pepper (optional)
2 Cups (300g) Tomatoes, chopped (about 3 medium-sized)
Salt to taste (about 3/4 teaspoon pink Himalayan salt)
200g (approx. 6 cups) Spinach Leaves, chopped
Garnish:
1/2 Cup (20g) Fresh Cilantro/Coriander Leaves, chopped
Drizzle of Olive Oil (about 1 tablespoon of organic cold-pressed olive oil)
Optional: Lemon Juice to taste
INSTRUCTIONS:
Step 1: Prepare the Lentils
Wash and Soak: Thoroughly wash the red lentils several times until the water runs clear. Soak the lentils in water for about 1 hour. Soaking helps to soften the lentils, reducing cooking time and ensuring an even texture.
Cook the Lentils: Drain the soaked lentils and transfer them to a small pot. Add the 3 + 1/2 cups of water, turmeric, and salt. Cover the pot and bring it to a boil. Once boiling, stir to prevent sticking, reduce the heat to medium-low, and cover. Let it cook for about 25 minutes or until the lentils are tender and cooked through. Set the cooked lentils aside. Note: Cooking time may vary depending on the lentils’ quality, so adjust as needed.
Step 2: Prepare the Curry Base
Heat Oil: In a large pan, heat the cooking oil over medium heat. Once hot, reduce the heat to low to prevent the spices from burning.
Add Spices: Add the cumin seeds and let them splutter for a few seconds. Add the chili flakes and fry briefly. Quickly add the chopped onion and 1/4 teaspoon salt to the pan. Increase the heat back to medium and sauté until the onion becomes soft and lightly browned. The salt helps draw out moisture from the onion, speeding up the cooking process.
Garlic and Ginger: Add the finely chopped garlic and ginger to the pan, frying for about 1 minute until fragrant. This step builds the flavor base for the curry.
Spice It Up: Add the ground coriander, paprika, asafoetida, and cayenne pepper (if using). Stir the spices and fry for about 30 seconds on low heat to release their aromas without burning them.
Tomatoes: Add the chopped tomatoes and mix well. Cook for 1-2 minutes until the tomatoes start to soften slightly. The tomatoes will add a natural sweetness and tang to the curry.
Spinach: Add the chopped spinach leaves to the pan and mix well. The spinach will wilt quickly in the heat, reducing in volume and blending into the curry.
Step 3: Combine and Cook
Add Lentils: Once the spinach has wilted, add the cooked lentils to the pan. Stir well to combine all ingredients. Bring the mixture to a gentle boil.
Simmer: Let the curry simmer for about 3 minutes, allowing the flavors to meld together. For a creamier consistency, use a spatula to gently whisk the mixture for 1-2 minutes, partially breaking down the lentils.
Adjust Consistency: If the curry is too thick for your preference, thin it out with a little boiling water. Avoid using cold water, as it can alter the taste and texture of the curry.
Step 4: Garnish and Serve
Garnish: Turn off the heat and add the chopped cilantro. Drizzle with olive oil for a finishing touch. Mix well.
Serve: Serve the Spinach and Lentil Curry hot, paired with steamed rice, naan, a green salad, and a side of pickle for a complete meal. Optionally, add a squeeze of lemon juice for a fresh, tangy flavor boost.
Tips for Perfect Spinach and Lentil Curry
Soaking Lentils: To check if the lentils are soaked well, you should be able to easily cut through a lentil with your nail. If not, soak them longer.
Cooking Time: The cooking time of lentils may vary based on their quality and age. Fresher lentils generally cook faster, while older ones may require additional time.
Consistency: If the curry becomes too thick, adjust with boiling water, stirring well to integrate. Avoid adding cold water to maintain the curry’s rich flavor.
Nutrition Information (per serving, serves 4)
Calories: 320
Total Fat: 12g
Saturated Fat: 2g
Cholesterol: 0mg
Sodium: 350mg
Total Carbohydrates: 42g
Dietary Fiber: 15g
Sugars: 7g
Protein: 12g
This Spinach and Lentil Curry is a nourishing, wholesome dish that’s bursting with flavor and color. It’s perfect for those seeking a hearty vegetarian or vegan option that’s easy to prepare and incredibly satisfying. Enjoy this versatile curry with your favorite side dishes for a meal that’s both comforting and delicious!