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Bowl of golden lentil curry stew with spinach and a swirl of coconut milk
DinnerLunchVeganGluten-free

Lentil Curry Stew

One-pot red lentil and coconut curry with spinach. 5.5mg iron, 13g fiber and 280mcg folate per serving. Budget-friendly and freezer-friendly.

5.5mg Iron13g Fiber280mcg Folate15g Protein
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Prep10 min
Cook30 min
Calories320 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 40 minutes total

  1. Bloom the aromatics

    Heat the oil in a large pot over medium heat. Cook the onion 4 minutes, then add garlic, ginger and curry paste and stir for 1 minute until fragrant.

  2. Add lentils and liquids

    Stir in the lentils, crushed tomatoes, coconut milk and stock. Bring to a boil, then reduce to a gentle simmer.

  3. Simmer

    Cook uncovered for 25-30 minutes, stirring occasionally, until the lentils have broken down into a thick, creamy stew. Add water if it gets too thick.

  4. Wilt the spinach

    Stir in the spinach a handful at a time and cook 2 minutes until just wilted.

  5. Finish and serve

    Squeeze in the lime juice, season with salt, and serve over rice or with naan. A spoonful of yogurt on top is optional but excellent.

Why this helps

Affordable iron and folate on a plant-based diet

Red lentils deliver more iron per dollar than almost any other food, and this stew pairs them with vitamin C from tomatoes and lime to maximize absorption. At roughly 70% of your daily folate per bowl, it's also a smart pick if you're planning a pregnancy, though a prenatal supplement is still recommended.

All about IronAll about FiberAll about FolateAll about Protein

Nutrition facts

per serving · % DV
  • Calories 320 kcal16%
  • Protein 15g30%
  • Total Carbohydrate 48g17%
  • Dietary Fiber 13g46%
  • Total Sugars 6g12%
  • Total Fat 9g12%
  • Sodium 420mg18%

Vitamins & minerals

  • Iron 5.5mg31%
  • Calcium 90mg7%
  • Magnesium 85mg20%
  • Potassium 750mg16%
  • Vitamin C 14mg16%
  • Folate 280mcg70%
  • Zinc 2.2mg20%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much iron is in lentil curry?
One serving has about 5.5 mg of iron (31% of the daily value). Red lentils are one of the richest plant iron sources, and the tomatoes and lime juice add vitamin C that boosts absorption.
Do I need to soak red lentils?
No. That's the beauty of red lentils. Just rinse them and they cook into a creamy stew in under 30 minutes, unlike brown or green lentils.
Can I use full-fat coconut milk?
Yes, it makes the stew richer. It adds about 60 kcal and 6 g of saturated fat per serving versus light coconut milk.
Is this freezer-friendly?
Very. Cool completely, freeze in portions for up to 3 months, and thaw overnight in the fridge. The texture reheats perfectly because the lentils are already broken down.
How can I add more protein?
Stir in a can of chickpeas with the stock, or serve over quinoa instead of rice. Both add about 4 g of protein per serving.
Is it spicy?
Mildly warm, not hot, as written. Add fresh chili with the aromatics or a pinch of cayenne at the end if you want heat.
Can I use green or brown lentils?
Yes, but increase the simmer time to 35-40 minutes and expect a chunkier, less creamy stew. The iron content is nearly identical.
What should I serve it with?
Basmati rice or warm naan. A squeeze of lime and fresh cilantro on top brighten the whole dish.
Is this good for iron deficiency?
It's one of our top iron-rich recipes: 5.5 mg per serving plus vitamin C for absorption. That said, food alone can't treat iron deficiency. If you're deficient, talk to your doctor about testing and treatment. See our guide on what to eat for iron deficiency.

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