Spinach & lentil curry
Spinach & lentil curry 🍛 is a easy Indian recipe that serves 4. 250 calories per serving. Recipe by Sara - Nutrient Matters on YouTube.
Prep: 10 min | Cook: 43 min | Total: 1 hr 3 min
Cost: $8.74 total, $2.19 per serving
Ingredients
- 1 cup Red Lentils (rinsed)
- 4 cup Water (for boiling lentils)
- 2 tbsp Olive Oil (extra virgin preferred)
- 1 piece Onion (finely chopped)
- 3 clove Garlic (minced)
- 1 tsp Red Chili Powder (adjust to heat preference)
- 1 tsp Ground Coriander
- 1 tsp Curry Powder
- 0.5 tsp Cumin
- 0.5 tsp Turmeric
- 1 cube Chicken Bouillon (or vegetable bouillon for vegetarian version)
- 2 piece Tomatoes (chopped)
- 1 tsp Salt
- 0.25 tsp Ground Black Pepper
- 10 oz Spinach (fresh, washed and drained)
- 0.25 cup Water (for simmering spinach)
- 1 tbsp Lemon Juice (freshly squeezed)
- 4 piece Naan Bread (toasted before serving)
Instructions
Cook Lentils
Rinse the red lentils, then place them in a large pot with 4 cups of salted water. Bring to a boil, then reduce to a simmer and cook for about 20 minutes until soft but not mushy.
Time: PT20M
Sauté Aromatics
While the lentils cook, heat 2 tbsp olive oil in a large skillet over medium heat. Add the chopped onion and minced garlic, sauté for 5 minutes until translucent and fragrant.
Time: PT5M
Toast Spices
Add red chili powder, ground coriander, curry powder, cumin, turmeric, and the bouillon cube to the skillet. Stir continuously for about 1 minute so the spices become aromatic.
Time: PT1M
Cook Tomatoes
Add the chopped tomatoes and 1 tsp salt to the skillet. Cook, stirring occasionally, for 5 minutes until the tomatoes break down and become a soft, mushy base.
Time: PT5M
Combine Lentils
Drain the cooked lentils in a colander and add them to the tomato‑spice mixture. Stir well to combine.
Time: PT2M
Add Spinach and Simmer
Add the fresh spinach, 0.25 cup water, a pinch of salt and pepper to the pan. Cover and let simmer for 5‑10 minutes, stirring occasionally, until the spinach is wilted and the curry reaches your desired consistency.
Time: PT8M
Finish and Serve
Stir in the fresh lemon juice, taste and adjust seasoning if needed. Serve hot with toasted naan on the side.
Time: PT2M
Nutrition Facts
- Calories
- 250
- Protein
- 12g
- Carbohydrates
- 35g
- Fat
- 4g
- Fiber
- 8g
Dietary info: Vegetarian (use vegetable bouillon), High protein, Low fat, Gluten‑free if naan omitted
Allergens: Contains gluten (if served with naan)
Ingredient Substitutions
- Instead of Red Lentils: Green Lentils, Brown Lentils
- Instead of Olive Oil: vegetable oil, canola oil
- Instead of Red Chili Powder: Cayenne Pepper
- Instead of Chicken Bouillon: Vegetable Bouillon
- Instead of Tomatoes: 1 cup canned diced tomatoes
- Instead of Spinach: Frozen Spinach (thawed)
- Instead of Lemon Juice: Lemon zest
- Instead of Naan Bread: Flatbread, Roti
Equipment Needed
- Large Pot
- Large Skillet or Saucepan
- Wooden Spoon or Spatula
- Chef's Knife
- Cutting Board
- Measuring Cups and Spoons
- Colander
- Serving Bowl (optional)
Critical Steps — Do Not Skip
- Cooking lentils until soft but not mushy
- Toasting the spices for a minute to release aroma
- Simmering spinach until fully wilted and incorporated
Chef Tips from the Video
- Use fresh, young spinach leaves for the best texture
- Toast the naan in a dry skillet for extra crispness
- Add a pinch of sugar if the tomatoes are too acidic
Troubleshooting
Lentils are still firm after 20 minutes
Add an extra ½ cup water and continue simmering, checking every 5 minutes until tender
Curry is too watery
Uncover the pan and simmer for a few more minutes to reduce, or stir in a spoonful of tomato paste
Spinach remains bright green and not fully wilted
Cover the pan and let it steam for a couple more minutes, stirring occasionally
Too spicy for your taste
Add a splash of coconut milk or extra lemon juice to mellow the heat
Storage
Refrigerator: Store leftovers in an airtight container for 3‑4 days
Freezer: Not recommended as spinach texture changes when frozen
Room temperature: Can sit at room temperature for up to 2 hours
Make-Ahead Tips
- Cook the lentils a day ahead and store them in the fridge
- The tomato‑spice base can be made in advance and reheated
- Spinach wilts quickly, so add it fresh when ready to serve
Frequently Asked Questions
What is the cultural significance and history of Spinach and Lentil Curry in Indian cuisine?
Lentils (dal) and leafy greens are staple foods in Indian households, providing affordable protein and nutrients. Combining them in a curry reflects the Indian tradition of creating balanced, one‑pot meals that are both nourishing and flavorful.
What are the traditional regional variations of Spinach and Lentil Curry in Indian cuisine?
In North India, similar dishes often use ghee and garam masala, while South Indian versions may add coconut milk and mustard seeds. Some regions add tamarind for tanginess, but the core concept of lentils with greens remains consistent.
How is Spinach and Lentil Curry traditionally served in India?
It is typically served hot with flatbreads such as roti, naan, or paratha, and accompanied by a side of plain rice or a dollop of yogurt to balance the spices.
During which occasions is Spinach and Lentil Curry commonly prepared in Indian culture?
Because it is inexpensive and nutritious, it is a everyday family meal, but it also appears during fasting days (when meat is avoided) and at community gatherings where large pots are shared.
What makes Spinach and Lentil Curry special within Indian vegetarian cuisine?
The dish pairs plant‑based protein from lentils with iron‑rich spinach, creating a complete, nutrient‑dense meal that is both hearty and quick to prepare, embodying the Indian principle of ‘food as medicine.’
What are the most common mistakes to avoid when making Spinach and Lentil Curry?
Overcooking the lentils so they turn mushy, burning the garlic, and adding spinach too early (which can release excess water) are typical errors. Follow the timing steps and add spinach at the end for best texture.
Why does this Spinach and Lentil Curry recipe toast the spices for only one minute instead of longer?
A brief toast releases the essential oils without risking bitterness. Longer cooking can burn delicate spices like turmeric and chili powder, resulting in a harsh flavor.
Can I make Spinach and Lentil Curry ahead of time and how should I store it?
Yes, you can cook the lentils and the tomato‑spice base a day ahead. Store them separately in airtight containers in the refrigerator, combine and add fresh spinach when reheating. Reheat gently on the stove and finish with lemon juice.
What texture and appearance should I look for when the Spinach and Lentil Curry is done?
The lentils should be soft but hold their shape, the sauce should coat them lightly, and the spinach should be fully wilted, turning a deep green without excess liquid.
How do I know when the Spinach and Lentil Curry is fully cooked?
Taste a lentil; it should be tender with no crunch. The tomatoes should have broken down into a thick sauce, and the spinach should have reduced in volume and become glossy.
What does the YouTube channel Sara - Nutrient Matters specialize in?
The YouTube channel Sara - Nutrient Matters focuses on affordable, nutrient‑dense recipes that emphasize whole foods, balanced macros, and practical cooking tips for health‑conscious home cooks.
How does the YouTube channel Sara - Nutrient Matters' approach to Indian cooking differ from other Indian cooking channels?
Sara - Nutrient Matters prioritizes cost‑effectiveness and nutritional analysis, often adapting traditional Indian dishes with simplified ingredient lists and clear macro breakdowns, whereas many other channels focus more on authentic techniques or restaurant‑style presentations.
Last updated: September 3, 2026
