Mediterranean Lentil Spinach Curry

Ingredients

• 1 tablespoon olive oil
• 1 medium yellow onion, chopped
• 2 cloves garlic, minced
• 1 inch ginger, grated
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon turmeric powder
• 1/4 teaspoon red pepper flakes (optional)
• 1 (14.5 ounce) can diced tomatoes, undrained
• 1 cup red lentils, rinsed
• 4 cups vegetable broth
• 1 (10 ounce) package frozen spinach, thawed and squeezed dry
• 1/4 cup chopped fresh cilantro, plus more for garnish
• Juice of 1/2 lemon
• Salt and pepper to taste
• Optional: Greek yogurt or coconut milk for serving
• Optional: Pita bread or naan for serving

Step-by-Step

1. Heat the olive oil in a large pot or Dutch oven over medium heat.

2. Add the chopped onion and cook until softened, about 5 minutes.

3. Add the minced garlic and grated ginger and cook for another minute until fragrant.

4. Stir in the ground cumin, ground coriander, turmeric powder, and red pepper flakes (if using). Cook for 30 seconds, stirring constantly, until fragrant.

5. Add the diced tomatoes (with their juice) and rinsed red lentils to the pot.

6. Pour in the vegetable broth and bring the mixture to a boil.

7. Reduce the heat to low, cover the pot, and simmer for 20-25 minutes, or until the lentils are tender and the mixture has thickened.

8. Stir in the thawed and squeezed dry spinach. Cook for another 5 minutes, until the spinach is heated through.

9. Stir in the chopped fresh cilantro and lemon juice.

10. Season with salt and pepper to taste.

11. Serve hot, garnished with fresh cilantro.

What Makes This Curry Mediterranean?

H3: Exploring the Fusion of Flavors

While curry is traditionally associated with South Asian cuisine, this recipe incorporates Mediterranean elements to create a unique and flavorful dish.

The Mediterranean influence comes primarily from the use of olive oil, lemon juice, and the absence of heavy cream or coconut milk which are commonly found in traditional curries.

This lighter approach aligns with the health-conscious principles of the Mediterranean diet.

H3: The Role of Key Ingredients

Olive oil provides a healthy fat source and a distinct flavor profile compared to ghee or other oils often used in curries.

Lemon juice adds brightness and acidity, balancing the earthy flavors of the lentils and spices.

The absence of coconut milk makes the curry lighter and allows the other flavors to shine through.

H3: Health Benefits of Mediterranean Cuisine

The Mediterranean diet is renowned for its health benefits, including reduced risk of heart disease, stroke, and type 2 diabetes.

This curry incorporates many elements of the Mediterranean diet, such as lentils, spinach, olive oil, and fresh herbs.

Lentils are an excellent source of protein and fiber, while spinach is packed with vitamins and minerals.

Tips for the Perfect Lentil Spinach Curry

H3: Choosing the Right Lentils

Red lentils are the best choice for this recipe because they cook quickly and break down easily, creating a creamy texture.

Other types of lentils, such as green or brown lentils, can also be used, but they will require a longer cooking time.

Be sure to rinse the lentils thoroughly before cooking to remove any debris.

H3: Getting the Spinach Just Right

Frozen spinach is a convenient option for this recipe, but it’s important to thaw it completely and squeeze out any excess water before adding it to the curry.

This will prevent the curry from becoming watery and ensure that the spinach doesn’t dilute the flavors.

Fresh spinach can also be used, but you’ll need to wilt it before adding it to the curry.

H3: Adjusting the Spice Level

The amount of red pepper flakes in this recipe can be adjusted to suit your personal preference.

If you prefer a milder curry, omit the red pepper flakes altogether.

If you like a spicier curry, add more red pepper flakes or a pinch of cayenne pepper.

Serving Suggestions & Variations

H3: Delicious Serving Ideas

This Mediterranean lentil spinach curry is delicious served on its own as a hearty and satisfying meal.

It also pairs well with a variety of side dishes, such as pita bread, naan, rice, or quinoa.

A dollop of Greek yogurt or coconut milk adds creaminess and a cooling effect.

H3: Exploring Creative Variations

There are many ways to customize this recipe to your liking.

You can add other vegetables, such as carrots, celery, or bell peppers.

You can also add protein, such as chickpeas, chicken, or tofu.

H3: Make it a Complete Meal

To make this curry a complete meal, serve it with a side salad or a whole-grain bread.

A simple green salad with a lemon vinaigrette is a perfect complement to the rich flavors of the curry.

Whole-grain bread provides added fiber and nutrients.

The Nutritional Powerhouse: Lentils & Spinach

H3: Unveiling the Benefits of Lentils

Lentils are a nutritional powerhouse, packed with protein, fiber, iron, and folate.

They are an excellent source of plant-based protein, making them a great choice for vegetarians and vegans.

The high fiber content helps to regulate blood sugar levels and promote digestive health.

H3: The Goodness of Spinach

Spinach is another nutritional superstar, rich in vitamins A, C, and K, as well as iron and antioxidants.

Vitamin A is essential for vision and immune function.

Vitamin C is an antioxidant that helps protect against cell damage.

Vitamin K is important for blood clotting and bone health.

H3: A Winning Combination for Health

Combining lentils and spinach in this curry provides a synergistic effect, delivering a wide range of nutrients in one delicious and satisfying meal.

This dish is a great way to boost your intake of essential vitamins and minerals.

It’s also a healthy and flavorful option for those looking to incorporate more plant-based foods into their diet.

Make-Ahead and Storage Instructions

H3: Preparing in Advance

This Mediterranean lentil spinach curry is a great make-ahead dish.

You can prepare it up to 3 days in advance and store it in the refrigerator.

The flavors will actually improve over time as they meld together.

H3: Reheating Instructions

To reheat the curry, simply warm it up in a pot over medium heat, stirring occasionally.

You can also reheat it in the microwave.

Add a little water or broth if the curry has become too thick during storage.

H3: Freezing for Later

This curry can also be frozen for longer storage.

Allow the curry to cool completely before transferring it to an airtight container or freezer bag.

Freeze for up to 3 months.

Thaw overnight in the refrigerator before reheating.

FAQ

H3: Can I use a different type of lentil?

Yes, you can use green or brown lentils, but they will require a longer cooking time. Red lentils cook the fastest and create a creamier texture.

H3: Can I use fresh spinach instead of frozen?

Yes, you can use fresh spinach. You will need about 10 ounces of fresh spinach. Wash and roughly chop the spinach, then add it to the curry during the last 5 minutes of cooking time, until wilted.

H3: Can I make this curry in a slow cooker?

Yes, you can. Sauté the onion, garlic, and ginger as directed in the recipe. Then, transfer all the ingredients to a slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours, or until the lentils are tender. Stir in the spinach, cilantro, and lemon juice before serving.

H3: Is this curry vegan?

Yes, this curry is vegan as written. Ensure that the vegetable broth used is vegan-friendly.

H3: How long does this curry last in the fridge?

This curry will last for 3-4 days in the refrigerator when stored in an airtight container.