Lentil and Spinach Curry (Iron-Rich, One Pot)

This lentil and spinach curry is a simple weeknight meal built from pantry staples. Lentils cook straight from dry without soaking, the spinach wilts in at the end, and a squeeze of lemon brightens the whole pot. It’s naturally vegan and gluten-free, freezes well, and is one of the easiest ways to get more iron and fiber from plant foods.

For more on getting iron from food, see our guide to iron-rich foods, or browse our other recipes.

Why this recipe works

• No soaking needed: brown and green lentils cook from dry in about 25 to 30 minutes and hold their shape.
• Blooming the spices: cooking the curry powder with the onion, garlic and ginger for a minute brings out much more flavor than adding it to the liquid.
• Spinach at the end: adding it just before serving keeps it bright and avoids overcooking.
• Lemon juice adds more than flavor: its vitamin C, together with the tomatoes, helps your body absorb the plant iron in lentils and spinach.

Ingredient notes and swaps

• Lentils: red lentils cook faster, in about 15 to 20 minutes, and break down into a thick dal-like curry. Reduce the water slightly if you use them. Canned lentils work too: use two drained cans and simmer for 10 minutes.
• Spinach: frozen spinach works well; add about 1 cup straight from frozen and cook until hot. Kale or chard also work, but need a few more minutes.
• Creamier curry: stir in ½ cup of light coconut milk at the end. This adds calories and saturated fat, so the nutrition below will change.
• Spices: use garam masala instead of curry powder, add ½ teaspoon of cumin seeds with the onion, or a pinch of chili flakes for heat.
• Salt: use no-salt-added tomatoes and low-sodium broth, and add salt to taste at the end, to keep sodium lower.
• More protein: serve with plain yogurt (if not vegan), or add cubes of firm tofu with the spinach.

Nutrition per serving

We calculated the nutrition from USDA data for each ingredient, using dried lentils, canned tomatoes packed in juice, raw spinach and ¾ teaspoon of salt, divided into 4 servings. Rice or bread isn’t included.

Calculated from USDA FoodData Central values for lentils (raw), onion, garlic, ginger, canned tomatoes, spinach, olive oil, curry powder, lemon juice and salt.

A serving with ¾ cup of cooked brown rice adds roughly 160 calories and 3.5 grams of protein. Most of the sodium comes from the salt and canned tomatoes; using no-salt-added tomatoes and less salt brings it under 300 mg. To check other foods, try our food nutrition lookup.

How to absorb more iron from this curry

Lentils and spinach contain non-heme iron, the form found in plants, which the body absorbs less easily than the iron in meat. A few simple habits help:

• Keep the lemon and tomatoes: vitamin C can substantially increase how much plant iron you absorb.
• Wait on tea and coffee: their polyphenols reduce iron absorption, so have them an hour or so after the meal.
• Add vitamin C on the side: a salad with peppers or a piece of fruit such as an orange or guava helps too.
• Cook in cast iron: simmering acidic dishes like this one in a cast iron pot can add a little extra iron.

Vegetarians need about 1.8 times more iron than meat eaters, according to US guidelines, so meals like this make a real difference. If you think you may be low in iron, see your doctor for a blood test before taking supplements.

Storage and make-ahead

• Fridge: store in a covered container for up to 4 days. It thickens as it sits; loosen with a splash of water when reheating.
• Freezer: freeze in portions for up to 3 months. Thaw overnight in the fridge or reheat from frozen over low heat.
• Make ahead: the flavor improves the next day, which makes it ideal for meal prep.
• Reheating: reheat until steaming hot all the way through.

Related on Pure Nutrition Facts: our iron supplements guide.

Lentil and spinach curry FAQ