Low Fat Red Lentil Curry
Dive into a vibrant and wholesome dish with this Low Fat Red Lentil Curry, a flavorful yet guilt-free option packed with plant-based protein and warming spices. Perfectly simmered lentils combine with aromatic ginger, garlic, and onion, along with a blend of curry powder, turmeric, cumin, and coriander that infuses the dish with irresistible depth. Fresh spinach adds a healthy nutrient boost, while diced tomatoes and lemon juice bring a bright, tangy contrast to the savory broth. Ready in under an hour, this easy-to-make curry is ideal for busy weeknights or meal prep and pairs beautifully with steamed rice or warm flatbread. Garnished with fresh cilantro for a final flourish, this satisfying and nourishing recipe is a go-to for anyone looking for a healthy, vegan-friendly comfort food with minimal fat.
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Recipe Information
Ingredients
- 1 cup red lentils
- 3 cups water
- 1 large, finely chopped onion
- 3 cloves, minced garlic
- 1 tablespoon, grated ginger
- 14.5 ounces canned diced tomatoes
- 1 tablespoon curry powder
- 1 teaspoon turmeric powder
- 1 teaspoon ground cumin
- 1 teaspoon coriander powder
- 2 cups low-sodium vegetable broth
- 3 cups fresh spinach
- 2 tablespoons lemon juice
- 1 teaspoon, or to taste salt
- 0.5 teaspoon, or to taste black pepper
- 0.25 cup, chopped for garnish fresh cilantro
Instructions
Rinse the red lentils thoroughly under cold water until the water runs clear.
In a large pot, combine the red lentils and water. Bring to a boil over medium-high heat, then reduce the heat to low and let the lentils simmer uncovered for about 15 minutes until tender.
While the lentils are cooking, heat a sauté pan over medium heat. Add the finely chopped onion and cook for about 5 minutes until softened.
Add the minced garlic and grated ginger to the onions and cook for another 2 minutes until fragrant.
Stir in the diced tomatoes, curry powder, turmeric powder, ground cumin, and coriander powder. Cook for 4-5 minutes, allowing the spices to blend.
Pour in the vegetable broth, and bring the mixture to a simmer. Let it cook for 5 minutes, stirring occasionally.
Once the lentils are tender, drain any excess water and add them to the tomato and spice mixture.
Stir in the fresh spinach, allowing it to wilt into the curry.
Add the lemon juice, salt, and black pepper to taste. Let the curry cook for another 5 minutes to allow all flavors to meld together.
Serve the curry hot, garnished with freshly chopped cilantro.
Nutrition Facts
Calories |
587 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 14.8 g | 19% | |
| Saturated Fat | 3.3 g | 16% | |
| Polyunsaturated Fat | 3.6 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 5327 mg | 232% | |
| Total Carbohydrate | 91.1 g | 33% | |
| Dietary Fiber | 29.8 g | 106% | |
| Total Sugars | 27.9 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 413 mg | 32% | |
| Iron | 20.5 mg | 114% | |
| Potassium | 2488 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
