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. 

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!

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 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!

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...

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

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!

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How to make healthy red lentil dal with spinach:

Recipe

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. 

4.22 from 14 votes

Print Pin Rate

Course: Main Course

Cuisine: Indian

Prep Time: 10 minutes minutes

Cook Time: 30 minutes minutes

Total Time: 40 minutes minutes

Servings: 6 servings

Calories: 373kcal

Author: Amy Fulwood

Ingredients

• 1 tablespoon Oil
• 1 Onion chopped
• 4 cloves Garlic crushed
• 1 Red Chilli chopped
• 1 thumb sized piece of Ginger grated
• 2 tablespoon Curry Powder
• 1 tablespoon Chilli Flakes (if you don't like it spicy then reduce this)
• 1 tablespoon Cumin
• 1 teaspoon 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

UK Measures - US Measures

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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