Healthy Red Lentil Dal with Spinach

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This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney.

This red lentil dal is perfect when you’re craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney. 

Curry dishes lend themselves so well to vegetarian dinners. You can make something that’s generally pretty healthy, quick to make and bursting with flavour on a regular weeknight. My favourite!

Whether it’s halloumi curry with spinach cashew sauce, pressure cooker curry with potato and aubergine or this beautiful red lentil dal with wilted spinach stirred through they’re some of my all time favourite recipes on the blog!

This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney.

Red Lentil Dal is one of my favourite weeknight dinners. It’s so easy to make, quick, healthy and I normally have all the ingredients already in stock.

Plus it’s great when you fancy something with a great curry flavour without all the effort of making a curry from scratch.

How to make healthy red lentil dal with spinach:

  • Get your onion, garlic, chilli and ginger chopped and ready to go before you start cooking so that you can move quickly once the oil is hot.
  • The amount of chilli flakes can be adjusted to suit how spicy you like your food.
  • Serve your red lentil dal with freshly cooked rice and naan bread.

This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney.

This is great healthy comfort food. Warm and lightly spicy, I served it over rice with natural yoghurt and mango chutney.

This also makes excellent leftovers, I took it for lunch the next day and it was even better once the flavours had had time to meld together.

What are the benefits of red lentils?

I love a good healthy lentil recipe like this one. There are plenty of health benefits of red lentils including lower cholesterol, good for your heart and increased energy levels!

This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney.

What are your go to weeknight dinners? I love experimenting with food and coming up with different things to make with the ingredients I have around the kitchen but it’s nice to have some stock favourites to rely on.

Sometimes you can’t beat a good spag bol, a simple chilli or a quick pasta dish.

Ingredients you need to make this red lentil dal with spinach:

  • Oil
  • Onion
  • Garlic
  • Red Chilli
  • Ginger
  • Curry Powder
  • Chilli Flakes
  • Cumin
  • Coriander
  • Chopped Tomatoes
  • Coconut Milk
  • Red Lentils
  • Spinach

Keep scrolling to get the full recipe for red lentil dal with spinach…

This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney.

Next time you’re tempted by a take-away curry, try this red lentil dal instead, I promise you won’t regret it!

Enjoy x

P.S. If you fancy trying out some of my other curry recipes then find them all here!

WONDERING WHAT TO DO WITH THE LEFTOVER INGREDIENTS YOU’VE GOT FROM MAKING THIS HEALTHY RED LENTIL DAL WITH SPINACH?

If you’re anything like me then you’re always looking for ways to save money and avoid food waste so I want to make sure you’ve get plenty of ideas on how to use up any ingredients that are leftover from my recipes!

One Pot Pasta with Chicken, Spinach and Mushroom

This one pot pasta recipe is ready in 30 minutes and makes a perfect weeknight meal. Add whatever veg you like to make this even healthier!

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This Caribbean style fish and chips is made up of rum battered fish, sweet potato fries and an incredible coconut curry sauce!

How to make healthy red lentil dal with spinach:

This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney.

Healthy Red Lentil Dal with Spinach

This red lentil dal is perfect when you're craving that curry flavour but you want something quick and healthy. Serve with yoghurt and mango chutney. 
4.42 from 12 votes
Print Pin Rate
Course: Main Course
Cuisine: Indian
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 servings
Calories: 373kcal
Author: Amy Fulwood

Ingredients

  • 1 tbsp Oil
  • 1 Onion chopped
  • 4 cloves Garlic crushed
  • 1 Red Chilli chopped
  • 1 thumb sized piece of Ginger grated
  • 2 tbsp Curry Powder
  • 1 tbsp Chilli Flakes (if you don't like it spicy then reduce this)
  • 1 tbsp Cumin
  • 1 tsp Coriander
  • 1 400g tin Chopped Tomatoes
  • 1 400g tin Coconut Milk + the same tin filled with water
  • 300 g Red Lentils
  • 150 g Baby Leaf Spinach
  • Salt and Pepper

Instructions

  • Heat the oil over a medium heat. Add the onion and cook for a few minutes until softened. Add the garlic, ginger and chilli and cook for a few more minutes before adding all the dried spices and heating until everything smells amazing, about two minutes.
  • Add the chopped tomatoes, coconut milk, water and lentils to the pan and bring to the boil. Simmer for about 20-30 minutes until thickened. A few minutes before the end of cooking add the spinach and stir in to wilt. Serve with rice, yoghurt and mango chutney.
Nutrition Facts
Healthy Red Lentil Dal with Spinach
Amount Per Serving
Calories 373 Calories from Fat 162
% Daily Value*
Fat 18g28%
Saturated Fat 12g60%
Sodium 153mg6%
Potassium 1024mg29%
Carbohydrates 40g13%
Fiber 18g72%
Sugar 4g4%
Protein 16g32%
Vitamin A 2940IU59%
Vitamin C 29.6mg36%
Calcium 117mg12%
Iron 9mg50%
* Percent Daily Values are based on a 2000 calorie diet.

Notes

Nutrition information is an estimate and will vary depending on the exact ingredients used.

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Equipment you need to make this recipe…

Casserole Dish       Ladle


 

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12 Comments

  • Reply
    Pamela @BrooklynFarmGirl
    03/04/2017 at 2:17 PM

    I bet this tastes amazing

    • Reply
      Amy
      03/04/2017 at 8:17 PM

      Thanks!

  • Reply
    Beth
    18/08/2017 at 8:09 PM

    5 stars
    This looks so good! I haven’t ever had red lentils! I love curry flavors though! I’d like to try this!

  • Reply
    Dahn
    18/08/2017 at 8:15 PM

    5 stars
    this looks great, the only reason I don’t order curry dishes more often when I eat out is because I know how fattening they can be but this recipe is perfect.. all the flavor and super healthy

  • Reply
    rika
    18/08/2017 at 10:24 PM

    Looks great and healthy! I love lentil and spinach! My husband loves India foods, sure he will love this recipe!

  • Reply
    rika
    18/08/2017 at 10:30 PM

    5 stars
    Looks great and healthy! I love lentil and spinach! My husband loves India foods, sure he will love this recipe!!

  • Reply
    Patty @ Spoonabilities
    18/08/2017 at 10:45 PM

    5 stars
    This looks so delicious, and what an amazing, healthy, PRETTY dinner! Love!

  • Reply
    Lisa A DeVries
    08/01/2018 at 3:12 AM

    Very good! But DAMN its HOT!!! Is it a typo 1tbsp not 1tsp of chili flakes?

    • Reply
      Amy
      12/01/2018 at 2:40 PM

      Thanks Lisa, I’ve made a note in the recipe to suggest reducing the amount if you don’t like it spicy 🙂 thanks so much for your feedback!

  • Reply
    Shaniah
    30/03/2018 at 2:24 PM

    5 stars
    Do you soak the lentils beforehand?

    • Reply
      Amy
      30/03/2018 at 7:37 PM

      Hi Shaniah, no need to soak the lentils first, just put them in dry 🙂

  • Reply
    Sam
    29/12/2018 at 10:37 AM

    5 stars
    Delicious – have made this several times now as a healthy side dish to meat curries – always goes down well with family and friends!

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