Healthy Spinach and Lentil Recipe by Bristol Nutritionist

Vegan | Serves 8 | Freezer-Friendly

Nutritional Information 

(per portion – approx. Nutrition may vary depending on specific brands and any substitutions made) Based on 8 servings:

Calories: 132 kcal

Carbohydrates: 17g

Protein: 12.6g

Fat: 1.1g

Fibre: 7g

Why I Love This healthy spinach and lentil recipe by Bristol nutritionist

This was a staple in my house growing up. My mum, always experimenting with recipes from around the world, had been cooking from Madhur Jaffrey’s Indian Cooking (published in 1982) and adopted this recipe as her own. As long as I can remember, this dish would be served alongside everything from a traditional roast dinner to fish on Fridays, and as a standalone meal with rice.

Not only is this recipe simple and easy to batch cook and freeze, but when you combine lentils with a grain like rice, you get a complete protein profile—meaning you’re getting all nine amino acids needed for muscle building and repair. Plus, spinach is packed with essential nutrients like iron, vitamin A, and vitamin K. It’s a hearty, nutritious dish that’s comforting and versatile. So lets ee how to make this healthy spinach and lentil recipe by Bristol nutritionist (thats me by the way).

Ingredients

• 2 large bags of spinach (approx. 600g-800g)

• 4 tins of green lentils, drained (or 400g dried green lentils, cooked)

• 2 inches of fresh ginger, diced

• 5 garlic cloves, crushed

• Salt, to taste

Method

1. Prepare the Spinach: You’ll need a big pot for this as the spinach takes up a lot of space initially but reduces significantly. Wash the spinach well, removing any grit or dirt. Set aside.

2. Cook the Ginger and Garlic: Heat a splash of oil in your pot over medium heat. Add the diced ginger and cook for about 2–3 minutes until it begins to brown. Add the crushed garlic and cook for another minute, stirring to avoid burning.

3. Add the Spinach: Add the spinach in big handfuls, allowing each batch to wilt down before adding the next. Continue this process until all of the spinach has been added and you can stir it easily in the pot.

4. Add the Lentils: Once the spinach is reduced, add the contents of the green lentil tins (liquid included). Stir to combine.

5. Simmer and Season: Let the mixture simmer for 15–20 minutes, allowing the flavours to meld and the dish to reduce to your desired consistency. Taste and adjust the seasoning with salt as needed.

Serving Suggestions

Serve with brown tortillas or chapatti and rice, or enjoy it on its own as a hearty, nutritious meal. You can also serve it alongside yogurt for extra creaminess, or as a side dish to almost any main meal.

Storage

• Keeps in the fridge for up to 4 days.

• Freezes well for up to 3 months.

Nutritional Benefits of Spinach

Spinach is a powerhouse of nutrition! It’s high in iron, calcium, vitamin C, and fibre, making it great for your bones, skin, and immune system. Just one cup of cooked spinach provides around 6.7 mg of iron, which is about 37% of your daily recommended intake. Plus, it’s loaded with antioxidants, which can help reduce inflammation and promote overall health.