Description
A hearty dish that warms the soul and fulfills nutritional needs, packed with flavor and wholesome ingredients.
Ingredients
Scale
- 1 tbsp ground coriander
- 2 green chilies, halved lengthwise
- 1 tsp turmeric
- 360ml (1½ cups) water
- 160g (¾ cup) dried brown or green lentils
- 3 cloves garlic, crushed
- 1 tbsp ground cumin
- 120g (½ cup) passata or crushed tomatoes
- 1 large onion, finely chopped
- 1 courgette (zucchini), chopped
- 3 cups chopped fresh spinach
- 1 tbsp garam masala
- 1 tsp salt
- 2 tsp grated fresh ginger
- 2 carrots, finely chopped
- Freshly ground black pepper, to taste
- Low-calorie cooking spray
- Optional to serve: 4 tbsp fat-free plain yoghurt, chopped fresh coriander
Instructions
- In your chosen pot or Instant Pot, start by adding a light spray of low-calorie cooking spray and heating it over medium-high. Once hot, throw in the finely chopped onion, crushed garlic cloves, and grated ginger. Sauté these aromatics until the onion becomes translucent, which usually takes about 5 minutes. If they start to stick, add a splash of water to prevent burning.
- After your onions, garlic, and ginger are softened and fragrant, it’s time to elevate the flavor. Stir in the ground coriander, cumin, turmeric, and garam masala, cooking for another minute. This step’s critical as it helps to release the essential oils from the spices, filling your kitchen with an irresistible scent!
- Now, add a colorful array of vegetables: chopped courgette, carrots, green chilies, and the dried lentils. Pour in the passata (or crushed tomatoes), followed by the water and the salt. Stir everything well, ensuring that the lentils and veggies are evenly coated with the flavorful spice mixture.
- If using the stove top, bring your mixture to a boil before reducing the heat, covering, and letting it simmer for about 45 minutes until the lentils are tender. If you are opting for the Instant Pot method, lock the lid and set it to high pressure for 10 minutes. After the cooking time is complete, allow the pressure to release naturally for 10 minutes, then carefully release any remaining pressure manually.
- Once your lentils are cooked, uncover and add in the three cups of chopped fresh spinach, stirring until it wilts and brightens in color. This step not only adds nutrition but also enhances the dish’s visual appeal with fresh greens.
- Your delicious Spicy Lentils and Spinach is ready! If desired, serve it topped with a spoonful of fat-free plain yoghurt and a sprinkle of chopped fresh coriander for an extra layer of flavor.
Notes
For creamier consistency, add a splash of coconut milk before serving. Store leftovers in an airtight container in the fridge for up to 4 days. Feel free to double the spices for a more intense flavor.
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Category: Dinner
Nutrition
- Calories: 290 kcal
- Sodium: 500 mg
- Protein: 15 g