Description
This Spicy Lentils and Spinach recipe is a cozy and comforting dish perfect for a weeknight meal. Featuring tender lentils simmered with aromatic spices, fresh vegetables, and vibrant spinach, it offers a nutritious, protein-packed option that’s both flavorful and satisfying. Served with a dollop of yogurt and garnished with coriander, this dish brings warmth and depth to your dinner table.
Ingredients
Scale
Vegetables & Aromatics
- 1 medium Onion, finely chopped
- 3 cloves Garlic, minced
- 1 Tbsp fresh Ginger, grated
- 2 medium Carrots, diced
- 1 medium Courgette (Zucchini), diced
- 4 cups fresh Spinach, chopped
- 2 medium Green Chilies, adjust to taste
Legumes & Liquids
- 1 cup Green or Brown Lentils
- 3 cups Water
- 1 cup Passata or Crushed Tomatoes
Spices & Seasonings
- 1 tsp Ground Cumin
- 1 tsp Ground Coriander
- 1 tsp Ground Turmeric
- 1 tsp Garam Masala
- Salt, to taste
- Black Pepper, to taste
Other Ingredients
- Low-Calorie Cooking Spray or regular oil, for sautéing
- 1 cup Fat-Free Natural Yogurt or dairy-free alternative, for serving
- 2 Tbsp Fresh Coriander, chopped (for garnish)
Instructions
- Preparation: Gather all ingredients, wash and chop vegetables, and rinse the lentils under cold water to prepare for cooking.
- Sauté Aromatics: Heat a large saucepan over medium-high heat and spray with low-calorie cooking spray or add a small amount of oil. Add the finely chopped onion, minced garlic, and grated ginger. Sauté for about 5 minutes until the onion softens and becomes fragrant.
- Add Spices: Stir in ground cumin, coriander, turmeric, and garam masala. Cook while stirring continuously for 1-2 minutes to release the spices’ aromas without burning.
- Add Vegetables and Lentils: Add the diced carrots, courgette, rinsed lentils, chopped green chilies, passata, water, and salt. Stir well and bring the mixture to a boil.
- Simmer Lentils: Reduce the heat to low, cover the saucepan, and let it simmer gently for about 45 minutes until lentils are tender and the vegetables are cooked through.
- Incorporate Spinach: Stir in the chopped spinach and cook for a few minutes until it just wilts, retaining its green color and nutrients.
- Serve: Dish out the lentil and spinach mixture. Optionally, top each serving with a generous spoonful of fat-free natural yogurt and garnish with fresh chopped coriander for added freshness and creaminess.
- Instant Pot Instructions (Optional): After sautéing the onion, garlic, ginger, and spices in the Instant Pot on the sauté function for about 5 minutes, add the remaining ingredients (carrots, courgette, lentils, chilies, passata, water, salt). Pressure cook on high for 10 minutes, then allow natural pressure release before stirring in the spinach and serving.
Notes
- Adjust the number of green chilies based on your preferred heat level.
- Using passata ensures a smooth tomato base, but crushed tomatoes work well for a chunkier texture.
- For a vegan option, use a dairy-free yogurt alternative or omit the yogurt topping.
- This recipe can be cooked entirely on the stovetop or adapted for pressure cooking using an Instant Pot for quicker results.
- Leftovers can be refrigerated for up to 3 days and taste great reheated.
