Description
This Spicy Lentils and Spinach recipe is a hearty, nutritious dish made with lentils, fresh spinach, and a blend of warming Indian spices. Perfect for a wholesome vegetarian meal, it can be prepared either on the stovetop with a slow simmer or quickly using an Instant Pot, making it versatile for any kitchen setup. The dish is packed with flavor from cumin, coriander, turmeric, and garam masala, balanced with fresh ingredients like garlic, ginger, and green chilies. Optional toppings of fat-free natural yogurt and fresh coriander add a creamy, cool contrast to the spice.
Ingredients
Main Ingredients
- 4 tablespoons Fat Free Natural Yoghurt (optional)
- Fresh Coriander, chopped (to taste)
- 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) green or brown lentils, dried
- 360ml (1 ½ cups) water
- 120g (½ cup) passata or crushed tomatoes
- 3 cups (handfuls) fresh spinach, chopped
- 2 green chilies, sliced in half lengthways
Spices & Seasonings
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon turmeric
- 1 teaspoon garam masala
- 1 teaspoon salt
- Freshly ground black pepper to taste
- Low calorie cooking spray (for sautéing)
Instructions
- Prepare the base aromatics: Spray a large saucepan over medium-high heat with cooking oil. Add the finely chopped onion, crushed garlic, and grated ginger. Fry them until slightly softened, adding a small amount of water if needed to prevent burning.
- Add spices: Stir in the ground cumin, coriander, turmeric, and garam masala. Mix these spices well to form a fragrant paste with the softened aromatics.
- Add vegetables and lentils: Incorporate the finely chopped carrot, courgette, dried lentils, green chilies, passata, water, salt, and black pepper. Stir to combine all ingredients evenly.
- Simmer: Bring the mixture to a boil. Once boiling, reduce the heat to low, cover the saucepan with a lid, and simmer gently for approximately 45 minutes, or until the lentils become tender and the flavors meld together.
- Add spinach: Stir the chopped fresh spinach into the cooked lentil mixture and cook just until wilted, about 2-3 minutes.
- Serve: Enjoy the spicy lentils and spinach hot, optionally topping with a dollop of fat-free natural yoghurt mixed with chopped fresh coriander and a squeeze of lemon juice for a refreshing finish.
- Instant Pot alternative - Sauté base: Spray the inner pot with cooking oil on sauté mode. Add onion, garlic, and ginger, cooking until slightly softened, adding a bit of water if necessary to avoid burning.
- Instant Pot alternative - Add spices: Mix in cumin, coriander, turmeric, and garam masala to create a paste with the aromatics inside the Instant Pot.
- Instant Pot alternative - Add remaining ingredients: Add carrot, courgette, lentils, green chilies, passata, water, salt, and pepper. Stir to combine.
- Pressure cook: Secure the lid and set the Instant Pot to manual high pressure for 10 minutes.
- Release pressure: After cooking, allow the pressure to release naturally for approximately 10 minutes, then quick release any remaining pressure before opening the lid.
- Finish with spinach: Stir in chopped spinach until just wilted.
- Serve: Plate and optionally top with yoghurt mixed with coriander and lemon juice as described above.
Notes
- You can choose either the stovetop method or the Instant Pot method depending on your time and equipment.
- Adding a dollop of fat-free natural yoghurt mixed with fresh coriander and a squeeze of lemon juice provides a lovely cooling contrast to the spicy lentils.
- To adjust heat level, reduce or omit the green chilies if preferred.
- This dish freezes well—store leftovers in an airtight container and consume within 2-3 months.
- Use brown or green lentils; red lentils are not recommended as they may become too mushy for this recipe.
- Prep Time: 15 minutes
- Cook Time: 45 minutes (stovetop), 10 minutes (pressure cooking) plus pressure release time
- Category: Main Course
- Method: Instant Pot
- Cuisine: Indian-inspired
