RecipesFrom the test kitchen
Coconut Lentil and Spinach Curry
Tender brown lentils simmered with spinach, onion, and warm spices in a light coconut and tomato sauce.
This one-pot curry turns a bag of dried lentils into a warming, deeply flavored dinner. Onion, garlic, and fresh ginger form the aromatic base, tomato powder builds a rich sauce, and coconut milk rounds it out with a gentle sweetness. Two big handfuls of spinach stirred in at the end add color and a plant source of iron, which pairs naturally with the lentils. It is comforting and budget friendly, freezes beautifully, and works equally well spooned over rice or scooped up with warm flatbread on a cold evening.
Method
- 1
Warm a splash of oil in a large pot and cook the onion over medium heat for 6 to 7 minutes until soft and golden at the edges.
- 2
Add the garlic, ginger, and curry powder and stir for 1 minute until fragrant.
- 3
Stir in the lentils, the tomato powder mixture, and 2 cups of water. Bring to a simmer.
- 4
Cover and cook 25 to 30 minutes, stirring now and then, until the lentils are tender but not mushy.
- 5
Pour in the coconut milk and simmer uncovered for 5 minutes to thicken the sauce.
- 6
Fold in the chopped spinach and cook just until wilted, then season with salt and serve.
Why this scores well
Original analysis by NutriVerdict
Lentils are a standout plant source of iron, protein, and fiber, and eating them alongside tomato and a finishing squeeze of citrus pairs that iron with vitamin C. Spinach adds folate, vitamin K, and more iron, while onion, garlic, and ginger deliver flavor for very few calories. Light coconut milk carries the spices and adds richness without making the curry heavy, keeping the bowl both hearty and nutrient dense.
Tips
- Brown lentils hold their shape well, but if you like a creamier curry, mash a few against the side of the pot.
- A squeeze of lemon or lime at the table brightens the whole dish.
What this plate is built on
This recipe leans on foods that are good sources of magnesium, protein, iron, potassium and vitamin c. The recipe density score above is the average Nutrient Density Score of its whole foods, computed the same way for every recipe on the site.
Storage and make-ahead
Cool and store in an airtight container in the fridge for up to 5 days; the flavor deepens overnight. It freezes well for up to 3 months. Reheat on the stove with a splash of water, since the lentils thicken as they sit.
Variations and swaps
- Add cubed sweet potato with the lentils for a sweeter, heartier stew.
- Stir in a can of chickpeas during the last five minutes for extra protein and texture.
- Swap spinach for chopped kale, adding it a few minutes earlier so it softens.
What to serve it with
Serve over brown rice or with warm naan to soak up the sauce. A spoonful of plain yogurt and a scatter of fresh cilantro on top add a cool, fresh finish to each bowl.
Note: This is general cooking information and not a substitute for personalized dietary guidance.
Frequently asked questions
Do I need to soak the lentils first?
No. Brown lentils cook in about 25 to 30 minutes straight from dry, which is one reason they are so convenient. Just rinse them to remove any dust or grit.
Can I use red lentils instead?
Yes, but they break down faster and turn creamy, so reduce the cook time to about 15 minutes and add a little less water. The texture will be smoother and more like a dal.
How can I make it milder or spicier?
Curry powder blends vary in heat, so taste as you go. For more warmth add cayenne or fresh chili, and for a milder pot stir in extra coconut milk near the end.
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