Last Updated on January 11, 2026
Spicy Red Lentil and Spinach Dahl – a low-calorie recipe:
One of the joys for me of eating out in London is that over the last twenty years or so, our capital city has become a thriving international culinary hub. Recently, I’ve been lucky enough to sample some excellent Indian restaurants, and I’ve developed quite a taste for Indian food. And while it hasn’t been exactly helpful as I’ve tried to lose weight with the 5:2 diet, it has at least given me some inspiration for new recipes.
At home on a 5:2 fast day last night, I got a real craving for something warm and spicy. I’ve been checking out recipes for dahl – and since I had no fresh meat in the house, a vegetarian dahl seemed a great option for supper yesterday. This is an adaptation of several recipes I found for dahl, all quite similar. Mine uses spinach because I happened to have a bag in the house. And red lentils because I had some open. I’ve used a tiny amount of coconut oil to sweat the onion and open the spices because I know it is a healthier option than many cooking fats. You could substitute olive oil, sunflower oil, or corn oil if you prefer. And, because I have a thyroid problem, I’ve cooked the spinach a little. Many vegetables that should be ‘good’ for you are goitrogenic – potentially bad for people with hypothyroidism unless they are cooked through. You could leave out the spinach altogether or use a different vegetable if you prefer.
Real comfort food, I enjoyed this soupy stew with just a dollop of yoghurt last night. If you are not on a 5:2 fast day, you might want to have some naan bread or rice. Is it authentic? Probably not – but it was very good – and that’s what counts!
5:2 Diet Recipe – Lentil and Spinach Dahl (ish)
Ingredients
- 100 g Dry Red Lentils
- 100 ml Vegetable Stock
- 1 tablespoon Tomato Puree
- 2 Medium Tomatoes skinned and chopped into chunks
- 2 teaspoons Cumin Seeds
- 1 teaspoon Ground Tumeric
- 1/2 teaspoon Mustard Seeds
- 1-2 clove Garlic Finely chopped or grated
- 1 teaspoon Chili Powder Or one fresh chili. Adjust according to taste – I like heat!
- 2 teaspoons Ginger Finely chopped or grated
- 1 Medium Onion Finely Sliced
- 150 g Spinach Torn or roughly chopped
- 1 teaspoon Coconut oil
- 1 handful Coriander To Garnish
- 1 tablespoon Low Fat Yoghurt To Garnish
Instructions
- Simmer the lentils in water for 5 minutes, then drain and put to one side
- Melt the coconut oil in a heavy based pan. Add the dry spices and cook over a medium heat till the mustard seeds start to pop.
- Add the onion, garlic and ginger and cook gently for 3-5 minutes till the onion starts to soften.
- Add the tomato puree, stock, fresh tomato and drained lentils and simmer for 15 minutes stirring occasionally and adding more water if necessary
- When the lentils are soft and slightly mushy, stir through the spinach and cook for a further 2-3 minutes
- Serve garnished with chopped coriander and a dollop of low fat yoghurt.
Nutrition
My recipe makes enough for two main-course-sized portions or for 4 people as a side dish. Perfect for a 5:2 fast day main meal, it has just under 300 calories per serving without the yoghurt.
I have a feeling I’ll be eating a lot more of this healthy food over the next seven days. I’m off to a bootcamp in Spain for a week of torture;) I’m really hoping that will help me reach my 5:2 diet target – I just have a couple more kilos to lose before I’m there, but like so many diets, the last bit seems to be the hardest. Wish me luck!
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