Spinach and lentils curry

Lunch

Item Rating: 88/100

1 serving (200 grams) contains 180 calories, 10.0 grams of protein, 4.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		211.8
% Daily Value*
Total Fat		4.7 g	6%
	Saturated Fat	0.6 g	3%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		470.6 mg	20%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	9.4 g	33%
	Sugars	4.7 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		3.5 mg	19%
Potassium		470.6 mg	10%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 42 cal (18.3%)

Protein: 47 cal (20.5%)

Carbs: 141 cal (61.2%)

About Spinach and lentils curry

Spinach and lentils curry is a nutritious dish commonly found in Indian and South Asian cuisines. It combines iron-rich spinach with protein-packed lentils, creating a wholesome and flavorful meal. Spinach is renowned for its high vitamin K, A, and C content, alongside antioxidants like lutein and beta-carotene. Lentils provide complex carbohydrates, dietary fiber, and plant-based protein, making this curry a well-rounded option for energy and nutrient density. Normally cooked with aromatic spices such as turmeric, cumin, coriander, and garlic, this curry is a great source of phytonutrients. It is low in calories and fat, while delivering essential minerals like potassium, magnesium, and folate, appealing to both vegetarian and vegan dietary preferences. A warm, satisfying dish, spinach and lentils curry is often served with rice or flatbread as a wholesome staple meal.

Health Benefits

• Enhances bone health due to spinach’s high vitamin K content, which supports calcium absorption.
• Promotes heart health with lentils providing soluble fiber that helps reduce LDL cholesterol levels.
• Rich in iron from spinach and lentils, aiding in improved oxygen transport and energy levels, especially beneficial for vegetarians.
• Supports immunity with vitamin C from spinach, which boosts the body’s defense against pathogens.
• Helps maintain digestive health as lentils are an excellent source of dietary fiber, promoting gut regularity.

Dietary Considerations

Allergens: None known

Suitable for: Vegetarian, vegan, gluten-free, low-fat

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat thoroughly before consumption.

Common Questions About Spinach and lentils curry Nutrition

Is Spinach and Lentils Curry high in protein?

Yes, Spinach and Lentils Curry is a good source of protein, primarily from the lentils. A 1-cup serving of cooked lentils contains around 18 grams of protein, while spinach contributes about 1 gram per cup (raw). Together, this dish provides a moderately high protein content, especially for a plant-based meal.

Can I eat Spinach and Lentils Curry on a keto diet?

Spinach and Lentils Curry is not ideal for a strict keto diet since lentils are relatively high in carbohydrates. A 1-cup serving of cooked lentils contains about 40 grams of carbs, with around 16 grams coming from fiber. However, it can be suitable for less restrictive low-carb diets if portion sizes are controlled.

What are the health benefits of Spinach and Lentils Curry?

This dish is packed with nutrients. Lentils offer fiber, protein, and iron, which help support digestion, muscle repair, and red blood cell production. Spinach is rich in vitamins A, C, and K, as well as iron and antioxidants, which support immune function, vision, and overall health. However, those with kidney issues should monitor portion size due to spinach’s oxalate content.

What is a healthy portion size for Spinach and Lentils Curry?

A healthy portion is typically 1 to 1.5 cups per meal, depending on your dietary needs. This amount provides a balanced intake of protein, fiber, and essential vitamins while keeping calories in check, as 1 cup of lentils alone has around 230 calories, not including additional ingredients like oil or spices.

How does Spinach and Lentils Curry compare to other lentil-based dishes?

Spinach and Lentils Curry stands out due to the added nutrients from spinach, such as vitamins A and K, compared to a plain lentil dish. It provides a lighter, more nutritious option compared to heavier lentil curries made with cream or coconut milk. It is also versatile and can be adapted to various spice levels and dietary preferences.

Data Sources & Scientific References