Description
These Spicy Lentils and Spinach are hearty, warming, and loaded with tender green or brown lentils, fresh spinach, carrots, zucchini, tomatoes, ginger, and aromatic spices. Make them on the stovetop or in the Instant Pot for an easy, flavor-packed vegetarian meal. Serve as-is or with rice and a spoonful of lemon-cilantro yogurt.
Ingredients
Scale
- 1 large onion, finely chopped
- 3 cloves garlic, crushed
- 2 teaspoons fresh ginger, grated
- 2 carrots, finely chopped
- 1 zucchini (courgette), chopped
- ¾ cup (160g) dried green or brown lentils, rinsed
- 1½ cups (360ml) water
- ½ cup (120g) passata or crushed tomatoes
- 3 cups fresh spinach, chopped
- 2 green chilies, sliced lengthwise
- 1 tablespoon ground cumin
- 1 tablespoon ground coriander
- 1 teaspoon ground turmeric
- 1 teaspoon garam masala
- 1 teaspoon salt
- Freshly ground black pepper, to taste
- Cooking spray
Optional Topping:
- 4 tablespoons fat-free plain yogurt
- Fresh cilantro, chopped
- Fresh lemon juice, to taste
Instructions
Stovetop Method
- Lightly coat a large saucepan with cooking spray and place over medium-high heat.
- Add the onion, garlic, and ginger. Cook until slightly softened, adding a splash of water if needed to prevent sticking.
- Add the cumin, coriander, turmeric, and garam masala. Stir until the spices coat the aromatics and form a fragrant paste.
- Add the carrots, zucchini, lentils, green chilies, passata, water, and salt. Stir well.
- Bring to a boil, then reduce the heat to low. Cover and simmer for about 45 minutes, or until the lentils are tender. Stir occasionally and add a splash of hot water if the mixture becomes too dry.
- Stir in the chopped spinach and cook just until wilted.
- Season with freshly ground black pepper and adjust the salt if needed.
- Serve hot. If desired, top with plain yogurt mixed with chopped cilantro and a squeeze of fresh lemon juice.
Instant Pot / Pressure Cooker Method
- Set the Instant Pot to Sauté mode and lightly coat the inner pot with cooking spray.
- Once hot, add the onion, garlic, and ginger. Cook until slightly softened, adding a splash of water if necessary.
- Stir in the cumin, coriander, turmeric, and garam masala until fragrant.
- Add the carrots, zucchini, lentils, green chilies, passata, water, and salt. Stir well and scrape the bottom of the pot.
- Secure the lid and cook on Manual/Pressure Cook at high pressure for 10 minutes.
- When cooking finishes, allow the pressure to release naturally for about 10 minutes. Carefully release any remaining pressure according to your pressure cooker’s instructions.
- Open the lid and stir in the chopped spinach until wilted.
- Season with freshly ground black pepper and serve hot with the optional yogurt, cilantro, and lemon topping.
Notes
- Green and brown lentils work best because they hold their shape better than red lentils.
- There is no need to soak the lentils, but rinse and sort them before cooking.
- For a milder dish, use one green chili, remove the seeds, or omit the chilies.
- Lentil cooking times can vary. If they’re still firm after 45 minutes on the stovetop, add a little hot water and continue simmering.
- Add the spinach at the end so it stays vibrant and doesn’t overcook.
- For a vegan version, omit the yogurt or use an unsweetened plant-based yogurt.
- Serving the lentils over rice is optional and is not included in the recipe’s estimated nutrition below.
- Prep Time: 15 minutes
- Cook Time: 45 minutes stovetop
- Category: Main Course
- Method: Stovetop, Pressure Cooker
- Cuisine: Indian-inspired
Nutrition
- Serving Size: 1 serving
- Calories: 220 kcal
- Sugar: 6 g
- Sodium: 620 mg
- Fat: 2 g
- Saturated Fat: 0.3 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 39 g
- Fiber: 10 g
- Protein: 13 g
- Cholesterol: 0 mg