Healthy Lentil and Spinach Curry

Name: Healthy Lentil and Spinach Curry
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 cup lentils (red or green); 3 cups fresh spinach, chopped; 1 onion, finely diced; 2 cloves garlic, minced; 1-inch piece ginger, grated; 1 can coconut milk (400ml); 1 can diced tomatoes (400g); 2 tablespoons curry powder; 1 teaspoon cumin; Salt and pepper to taste; 1 tablespoon olive oil; Fresh cilantro for garnish

Highlighted under: Wholesome Healthy Meals Collection

I absolutely love making this Healthy Lentil and Spinach Curry! It's become a staple in my kitchen because it's not only nutritious but also loaded with flavor. The combination of lentils and vibrant spinach creates a dish that is as hearty as it is wholesome. Plus, it’s so easy to prepare; I can whip it up in under an hour. Whether you're looking for something quick after a long day or want to impress friends at a dinner party, this curry does it all without compromising on health!

Created by

Juliet Ashford

Last updated on 2026-01-05T19:21:34.471Z

When I first tried this Healthy Lentil and Spinach Curry, I was amazed at how all the flavors melded together beautifully. Each bite is a harmony of spices, lentils, and greens that not only satisfies but also nourishes. One of my favorite tips is to let the curry simmer for a few extra minutes; the lentils soak up the spices even more, bringing out richer flavors.

Using fresh spinach really elevates this dish as it adds a pop of color and nutrients. I often serve this curry with brown rice or quinoa for an even healthier meal. Sharing this with friends always brings smiles, and it has definitely earned its place in my recipe rotation!

        Why You'll Love This Recipe
        A nutritious blend of proteins and vitamins
Easy to make with pantry staples
Versatile and perfect for meal prep

      

Cooking Lentils Perfectly

Getting lentils right is essential for achieving the desired texture in this curry. Rinse the lentils thoroughly until the water runs clear to remove any impurities. If you're using red lentils, they'll cook faster and become a bit mushy, which is great for creating a thicker sauce. Green lentils hold their shape better and offer a more robust bite. For effortless cooking, soak them for 30 minutes before use; this can reduce cooking time significantly.

Keep an eye on your lentils as they simmer. Overcooking can lead to an undesirable mushy consistency. You want them soft yet intact, so start checking around the 20-minute mark. If they seem to absorb too much liquid, add a little water or vegetable broth to keep the sauce from becoming too thick. Adjust the seasonings toward the end to ensure you're tasting a balance of flavors.

Essential Spices and Flavor Development

The backbone of this curry lies in the spices used. Curry powder and cumin not only lend warmth but also elevate the overall flavor profile. Toasting the spices briefly—just 30 seconds—before adding the lentils can intensify their aroma and flavor. The heat should be medium-low to prevent burning; look for a rich color and an inviting smell when they are just right.

Adding coconut milk provides a creamy texture that melds beautifully with the spices. If you're avoiding coconut for dietary reasons, try almond or cashew milk as alternatives, but be aware that this may alter the curry's richness slightly. Balancing the acidity from the diced tomatoes with the creaminess of the coconut milk is key; taste before serving, and adjust with a squeeze of lime juice if you prefer a brighter flavor.

Ingredients

Gather the following ingredients before you start cooking:

Ingredients for Healthy Lentil and Spinach Curry

1 cup lentils (red or green)
3 cups fresh spinach, chopped
1 onion, finely diced
2 cloves garlic, minced
1-inch piece ginger, grated
1 can coconut milk (400ml)
1 can diced tomatoes (400g)
2 tablespoons curry powder
1 teaspoon cumin
Salt and pepper to taste
1 tablespoon olive oil
Fresh cilantro for garnish

Make sure to wash the spinach thoroughly before use.

Instructions

Follow these simple steps to create your delicious curry:

Prepare the Ingredients

Rinse the lentils under cold water and set aside. Chop the onion, garlic, ginger, and spinach.

Sauté the Aromatics

Heat olive oil in a large pot over medium heat. Add the diced onion and sauté until translucent. Add garlic and ginger, cooking for another minute until fragrant.

Add Spices and Lentils

Stir in the curry powder and cumin, cooking for 30 seconds. Add the rinsed lentils, diced tomatoes, and coconut milk. Bring to a boil.

Simmer the Curry

Reduce the heat to a simmer and cover. Cook for about 25 minutes or until lentils are tender. Stir occasionally and add water if it gets too thick.

Incorporate Spinach

Once the lentils are cooked, stir in the chopped spinach until wilted. Season with salt and pepper to taste.

Serve

Serve hot, garnished with fresh cilantro. Enjoy with rice or bread.

Feel free to adjust the spice levels to suit your taste!

Pro Tips

For added protein, consider adding chickpeas or paneer to the curry. This dish also freezes well, making it a great option for meal prep.

Make-Ahead and Meal Prep

This Healthy Lentil and Spinach Curry is an excellent candidate for meal prep. After cooking, let it cool completely before transferring it to airtight containers. It keeps well in the refrigerator for up to four days or in the freezer for up to three months. Just be sure to reheat it on low to maintain the integrity of the spices and prevent scorching. If you’re reheating from frozen, let it thaw in the fridge overnight for the best results.

To serve, consider pairing the curry with basmati rice, quinoa, or whole grain bread to soak up the delicious sauce. You can also serve it alongside a refreshing cucumber salad to balance the richness. This dish can easily be doubled if you're cooking for a crowd or want to stock up your freezer.

Flavor Variations and Enhancements

Feel free to customize this curry to suit your taste preferences or dietary needs. If you enjoy heat, consider adding a chopped chili or cayenne pepper when cooking the onions. For a richer depth, a dash of soy sauce or tamari can work wonders. Alternatively, toss in some cooked, cubed sweet potato or carrots for added sweetness and texture; just ensure they’re cut small enough to cook within the 25-minute simmering time.

For an extra protein boost, consider adding chickpeas or diced tofu. If using canned chickpeas, add them in the last 10 minutes of cooking to warm through. This not only enhances the nutrient profile but creates a delightful combination of textures that complements the lentils well.

Questions About Recipes

→ Can I use frozen spinach instead of fresh?

Yes, frozen spinach works well in this recipe. Just make sure to thaw and drain excess water before adding it to the curry.

→ What type of lentils should I use?

Both red and green lentils are suitable. Red lentils cook faster, while green lentils hold their shape better.

→ How can I make it spicier?

You can add red chili flakes or a chopped chili pepper when sautéing the onion for an extra kick.

→ Is this curry suitable for vegetarians and vegans?

Absolutely! This Healthy Lentil and Spinach Curry is entirely plant-based and packed with nutrients.