Low Fat Spinach and Lentils Curry
Warm, nourishing, and delightfully wholesome, this Low Fat Spinach and Lentils Curry is the ultimate comfort food that doesn’t skimp on flavor or health benefits. Packed with protein-rich red lentils and vibrant spinach, this dish is delicately spiced with aromatic cumin, turmeric, and coriander for a perfectly balanced curry. The simple cooking process brings out rich, earthy flavors, while a hint of lemon juice adds brightness to every bite. Ready in just 45 minutes, this low-fat recipe is perfect for a satisfying weeknight dinner. Serve it with hearty whole grains like brown rice, quinoa, or flatbread for a fiber-rich, plant-based meal that's low in calories yet loaded with nutrients. Optimized for easy preparation, this curry is your go-to choice for healthy eating with maximum taste appeal.
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Recipe Information
Ingredients
- 1 cup Red lentils (dried, rinsed)
- 4 cups Fresh spinach (washed and chopped)
- 1 medium Onion (finely chopped)
- 3 cloves Garlic (minced)
- 1 teaspoon Ginger (grated)
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Ground turmeric
- 1 teaspoon Ground coriander
- 0.5 teaspoon Ground cumin
- 0.25 teaspoon Cayenne pepper (optional, for heat)
- 1 cup Diced tomatoes (canned or fresh)
- 3.5 cups Low-sodium vegetable broth
- 1 teaspoon Extra virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Fresh cilantro (chopped, for garnish)
- 1 teaspoon Lemon juice
Instructions
1. Rinse the red lentils thoroughly under cold water and set aside.
2. Heat the teaspoon of olive oil in a large pot or saucepan over medium heat.
3. Once the oil is hot, add the cumin seeds and let them sizzle for 30 seconds, releasing their aroma.
4. Add the chopped onions to the pot and sauté them for 3-4 minutes until translucent.
5. Add the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant.
6. Stir in the ground turmeric, ground coriander, ground cumin, and cayenne pepper (if using), and cook for 30 seconds to toast the spices.
7. Add the diced tomatoes and cook for 2-3 minutes, stirring occasionally, until they break down and the mixture turns into a thick base.
8. Stir in the rinsed lentils and pour in the vegetable broth. Bring the mixture to a gentle boil.
9. Reduce the heat to low, cover the pot, and let the lentils simmer for 15-20 minutes or until tender, stirring occasionally.
10. Once the lentils are cooked, add the chopped spinach in batches, stirring until it wilts into the curry.
11. Season with salt and black pepper, adjusting to taste.
12. Stir in the teaspoon of lemon juice to brighten the flavors.
13. Serve the curry hot, garnished with fresh cilantro. Pair with brown rice, quinoa, or whole wheat flatbread for a complete meal.
Nutrition Facts
Calories |
1082 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.1 g | 24% | |
| Saturated Fat | 2.6 g | 13% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1909 mg | 83% | |
| Total Carbohydrate | 174.9 g | 64% | |
| Dietary Fiber | 33.8 g | 121% | |
| Total Sugars | 21.2 g | ||
| Protein | 64.2 g | 128% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 508 mg | 39% | |
| Iron | 27.3 mg | 152% | |
| Potassium | 4749 mg | 101% | |
*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.
