Looking for a cozy and nutritious meal that satisfies your taste buds while nourishing your body? This Curried Lentil and Chicken Stew with Spinach is a delicious, protein-packed dish that brings warmth to your dinner table. With a perfect blend of spices, tender chicken, hearty lentils, and leafy greens, it’s a smart choice for a comforting weeknight meal or slow weekend dinner.
What Is Curried Lentil and Chicken Stew?
This stew is a flavorful mix of Indian-inspired spices, lean chicken, fiber-rich lentils, and fresh spinach all simmered in a savory broth. It’s thick, hearty, and full of texture and flavor. The curry spices aren’t overpowering, making the dish perfect for both kids and adults who enjoy gentle heat with rich flavor.
Health Benefits and Precautions
Health Benefits
Lentils are one of the best sources of plant-based protein and are rich in fiber and complex carbohydrates. They help with digestion, keep blood sugar levels in check, and are heart-healthy.
Chicken is a lean, complete protein that supports muscle growth and keeps you feeling full longer. It’s also a good source of B vitamins and essential minerals like phosphorus and selenium.
Spinach adds essential vitamins like A, C, and K, plus iron and magnesium. It’s also low in calories and high in antioxidants that help protect the body from stress and aging.
Precautions
People with food allergies should be aware of any spices used in curry powders, as they may contain mustard seeds or other allergens. If you’re on a low-sodium diet, reduce the salt or use low-sodium broth. For those watching iron absorption, be mindful that consuming spinach with dairy might reduce iron intake slightly.
Recipe: Curried Lentil and Chicken Stew with Spinach
Ingredients
- 1 tablespoon olive oil
- 1 pound boneless, skinless chicken thighs or breasts, cut into chunks
- 1 medium onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon fresh ginger, grated
- 1 tablespoon curry powder
- 1 teaspoon ground cumin
- 1/2 teaspoon turmeric
- 1 cup dried brown or green lentils, rinsed
- 1 can (14.5 oz) diced tomatoes
- 4 cups chicken broth (low sodium if preferred)
- 3 cups fresh spinach leaves
- Salt and black pepper to taste
- Juice of 1/2 lemon (optional, for brightness)
- Fresh cilantro for garnish (optional)
Instructions
- In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and cook until soft and translucent, about 5 minutes.
- Stir in the garlic and ginger. Cook for 1 minute until fragrant.
- Add curry powder, cumin, and turmeric. Stir well to coat the onions in spices. Cook for 1 more minute.
- Add the chicken pieces and cook until lightly browned on all sides, about 3–4 minutes.
- Pour in the diced tomatoes with their juice and stir. Then add the lentils and chicken broth.
- Bring the mixture to a boil, then reduce the heat to low. Cover and simmer for 25–30 minutes, or until lentils are tender and chicken is cooked through.
- Stir in the spinach and cook for another 3–5 minutes, just until the spinach wilts.
- Taste and season with salt, pepper, and lemon juice as needed. Let sit for a couple of minutes before serving to allow flavors to blend.
- Serve hot, garnished with chopped cilantro if desired. This stew goes great with brown rice, flatbread, or on its own as a hearty bowl.
Why You Should Try This Stew
This Curried Lentil and Chicken Stew with Spinach is more than just comforting—it’s a smart and simple way to bring more nutrients to your plate. High in protein, full of flavor, and budget-friendly, it’s an excellent recipe for families, meal preppers, or anyone looking to enjoy a healthy homemade meal. Plus, it freezes wonderfully, making leftovers easy to enjoy on a busy day.
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