Spicy Lentils and Spinach is a delicious, budget-friendly dish perfect for Meatless Mondays or any day you want a wholesome, protein-packed vegetarian meal. Even meat lovers will enjoy this hearty, spice-rich recipe.
Lentils are incredibly versatile and affordable. I like keeping different varieties in my pantry—red lentils for soups and daal-style dishes, and green or brown lentils when I want something chunkier that can replace ground meat in recipes.
This spicy lentil and spinach dish combines classic curry spices with fresh vegetables to create a flavorful, nutritious meal. You can easily customize it by adding sweet potato or butternut squash for natural sweetness and extra texture.
Why You’ll Love This Recipe
✔ Affordable and easy to prepare
✔ High in plant-based protein and fiber
✔ Packed with warm curry spices and vegetables
✔ Naturally healthy and filling
✔ Easy to customize with your favorite vegetables
Calories in Spicy Lentils and Spinach
This recipe serves 4 people, with approximately 225 calories per serving.
If you follow a calorie-controlled diet, remember that nutritional values are estimates and may vary depending on ingredient brands and portion sizes. Using a reliable calorie calculator can help you manage your daily intake more accurately.
Ingredients
Vegetables & Base Ingredients
- 1 large onion, finely chopped
- 3 cloves garlic, crushed
- 2 teaspoons freshly grated ginger
- 2 carrots, finely chopped
- 1 courgette (zucchini), chopped
- 160g (¾ cup) dried green or brown lentils
- 360ml (1½ cups) water
- 120g (½ cup) passata or crushed tomatoes
- 3 cups fresh spinach, chopped
- 2 green chilies, halved lengthwise
Spices & Seasoning
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon turmeric
- 1 teaspoon garam masala
- Salt and black pepper to taste
Cooking & Serving
- Low-calorie cooking spray
- 4 tablespoons fat-free natural yogurt (optional)
- Fresh chopped coriander for garnish
Cooking Tips
✔ Finely Chop Vegetables
Using a mini food processor to chop vegetables helps hide them in the dish, which is great for picky eaters. The vegetables blend smoothly into the lentils while still adding nutrients.
✔ Balance the Spice Level
Adjust chili quantity depending on your heat preference.
Pressure Cooker Cooking Method
If you use an Instant Pot or similar pressure cooker, this recipe becomes even faster.
- Activate the sauté function and spray the pot lightly with cooking oil.
- Add onion, garlic, and ginger. Sauté until softened. Add a little water if needed.
- Mix in cumin, coriander, turmeric, and garam masala to form a fragrant spice paste.
- Add carrots, zucchini, lentils, chilies, passata, water, and salt.
- Close the lid and cook on high pressure for 10 minutes.
- Allow natural pressure release for about 10 minutes, then release remaining pressure.
- Stir in spinach until slightly wilted.
Serving Suggestions
This spicy lentil and spinach dish pairs beautifully with:
- Fluffy white or brown rice
- Pilau rice
- Garlic yogurt naan bread
- Roasted cauliflower rice (low-carb option)
- Mint cucumber raita
These sides help balance the heat and richness of the lentils.
Storage & Meal Prep
✅ Store leftovers in an airtight container in the refrigerator for up to 3 days.
✅ This dish freezes well and is great for meal prep.
✅ Reheat gently on the stove or microwave, adding a little water if needed.
Frequently Asked Questions
Can I freeze this recipe?
Yes. Let the dish cool completely before freezing.
Can I use red lentils?
Yes, but red lentils cook faster and create a softer texture.
Can I batch cook this meal?
Absolutely! It’s excellent for weekly meal preparation.
Health Benefits of Key Ingredients
- Lentils – Excellent plant-based protein and fiber source
- Spinach – Rich in iron, vitamins, and antioxidants
- Garlic and Ginger – Support immune health and add natural flavor
- Curry Spices – Provide warmth and anti-inflammatory properties
Final Thoughts
Spicy Lentils and Spinach is proof that healthy food can also be comforting and delicious. It’s a simple, satisfying vegetarian meal that works for busy weeknights, meal prep, or a nutritious family dinner.
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