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Spicy Lentils and Spinach

Spicy Lentils and Spinach: A Flavorful Meal You’ll Crave

This Spicy Lentils and Spinach recipe combines nutrients and flavor, making it a perfect dinner choice.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: Indian, Vegan, Vegetarian
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Base
  • 1 medium Onion Adds flavor and sweetness; shallots work well too!
  • 3 cloves Garlic Provides aroma and depth; freshly crushed is best for flavor.
  • 1 tablespoon Ginger Offers warmth and spice; freshly grated gives optimal taste.
For the Vegetables
  • 2 medium Carrots Contributes sweetness and nutrition; bell peppers can be substituted.
  • 1 medium Zucchini Adds moisture and texture; any summer squash will do.
  • 4 cups Fresh Spinach Boosts nutrients and color; swap with other leafy greens like kale.
For the Lentils and Liquid
  • 1 cup Green or Brown Lentils Main protein source, rich in fiber; avoid red lentils to maintain texture.
  • 4 cups Water Provides necessary liquid for cooking; vegetable broth adds extra flavor.
  • 1 cup Passata Adds acidity and moisture; diced tomatoes can be used instead.
For the Spice Blend
  • 1 teaspoon Ground Cumin These spices bring depth and warmth; fresh spices enhance flavor!
  • 1 teaspoon Ground Coriander These spices bring depth and warmth; fresh spices enhance flavor!
  • 1 teaspoon Turmeric These spices bring depth and warmth; fresh spices enhance flavor!
  • 1 teaspoon Garam Masala These spices bring depth and warmth; fresh spices enhance flavor!
  • 2 small Green Chilies Adds heat; adjust based on your spice preference.
For the Final Touches
  • 1 teaspoon Salt Essential for seasoning; adjust to your taste preferences.
  • ½ teaspoon Pepper Essential for seasoning; adjust to your taste preferences.
  • 1 spray Low-Calorie Cooking Spray Ideal for sautéing; olive oil is a great alternative.

Equipment

  • large saucepan
  • Instant Pot

Method
 

Step‑by‑Step Instructions
  1. In a large saucepan or Instant Pot set to sauté mode, spray a light coat of low-calorie cooking spray or heat a tablespoon of olive oil over medium heat. Add the chopped onion, minced garlic, and freshly grated ginger. Sauté for about 5–7 minutes until the onion is translucent and fragrant, stirring occasionally to avoid burning.
  2. Once your onion mixture is softened, sprinkle in the ground cumin, ground coriander, turmeric, and garam masala. Stir well to combine, allowing the spices to toast for about 1–2 minutes until aromatic.
  3. Next, mix in the chopped carrots and zucchini, followed by rinsed green or brown lentils, green chilies, passata, water, and salt. Stir everything together and make sure the lentils are evenly distributed.
  4. Bring your mixture to a lively boil, then reduce the heat to low. Cover the saucepan and let it simmer gently for about 45 minutes, or if using the Instant Pot, set it to high pressure for 10 minutes.
  5. After the cooking time, carefully stir in the chopped fresh spinach, allowing it to wilt for about 2–3 minutes.
  6. Once the spinach is wilted and everything is well combined, serve the Spicy Lentils and Spinach hot.

Nutrition

Serving: 1bowlCalories: 300kcalCarbohydrates: 45gProtein: 20gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gSodium: 400mgPotassium: 800mgFiber: 15gSugar: 5gVitamin A: 2000IUVitamin C: 30mgCalcium: 80mgIron: 4mg

Notes

Tips for rinsing lentils, seasoning, prep, resting, and storing leftovers included.

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