Spinach and Red Lentil Dahl

This Spinach and Red Lentil Dahl recipe ticks all the boxes: easy-to-follow, hearty, satisfying, comforting and nourishing. Lentils are an excellent source of plant-based protein and soluble fibre, brilliant for your best gut health yet and keeping your cholesterol in check. Make in bulk and serve with a scoop of creamy tangy Greek yoghurt to boost protein.

spinach red lentil dahl vegetarian vegan recipe plant-based meal prep mediterranean diet anti-inflammatory gut health prebiotic freezer friendly easy

Serves 4

Ingredients: 

  • 1 cup dried red lentils, rinsed and drained 

  • 350g cauliflower, cut into florets 

  • 4 teaspoons curry powder 

  • 1 tablespoon extra virgin olive oil

  • 1 large red onion, finely chopped

  • 2 garlic cloves, crushed 

  • 2 teaspoons fresh ginger, finely grated

  • 2 long green chillies, seeded, finely chopped

  • 2 teaspoons yellow mustard seeds 

  • 1 cup frozen peas 

  • 120g baby spinach 

  • Low fat Greek yoghurt, to serve 



Method: 

  1. Place lentils, cauliflower, 2 teaspoons of the curry powder and 3 cups of water in a medium saucepan over medium-high heat, and bring to the boil. Reduce the heat and simmer, stirring occasionally for 15 to 20 minutes, or until lentils are tender and mixture is thick. 

  2. Whilst lentils are cooking, heat the oil in another small saucepan over medium heat. Add onion and cook for 5 minutes, or until softened. Add garlic, ginger, chilli, mustard seeds and remaining curry powder and stir to cook for a further 2 minutes. 

  3. Add the onion and spice mixture to the lentil and cauliflower saucepan and stir to combine. Then, add the peas and cook, stirring occasionally for 2 to 3 minutes, or until the peas are tender. Stir in spinach until just wilted. 

  4. Divide dahl among 4 serving bowls and serve with a dollop of low fat Greek yoghurt.

Tips: 

  • Vary amount of chilli for less spice 

  • Store in the fridge in an airtight container for up to 3 days

LOVED THIS? YOU WILL ENJOY THIS…

E-BOOKS
The Mediterranean Diet: Beginner's guide to eating more Mediterranean
Quick View

THE MEDITERRANEAN DIET EBOOK: BEGINNER'S GUIDE TO EATING MORE MEDITERRANEAN

Your one-stop guide to eating more Mediterranean. This ebook will leave you confident in taking the principles of the Med Diet and whisking, stirring, simmering them into meals that truly taste delicious.

Over 20 Dietitian-curated drool-worthy recipes, covering breakfast, lunch, dinner, dressings and snacks. Plus, a practical snack product guide with everyday eating tips and a weekly challenge list to tick off.

Like a cookbook but with a twist. Because each recipe, tip and suggestion is Dietitian-approved and tested.

Michelle Theodosi