Lentil Curry with Spinach
A mild lentil curry with coconut milk and fresh spinach. On the table in around 20 minutes and packed with fiber.
If you're looking for PMOS- and PCOS-friendly lunch recipes that don't feel like a compromise, this lentil curry with spinach is a good place to start. It's a one-pot meal that tastes like takeout but is built almost entirely from ingredients that come up again and again in hormone-friendly eating — lentils, leafy greens, and gentle spices.
Lentils are one of the more approachable plant proteins to cook with: no soaking, a short simmer, and they hold their shape well in a curry. Paired with spinach for iron and folate, and a mild curry-and-coconut sauce that's more cozy than fiery, this is comfort food that also happens to line up with a hormone-friendly plate.
It's also a genuinely good meal-prep candidate — the recipe makes two portions, keeps well in the fridge, and, like a lot of curries, tastes even better the next day once the spices have had time to settle.
Why this recipe works for PMOS & PCOS
Fiber & plant protein together
Lentils combine fiber and plant protein in a single ingredient — a combination some people tracking PCOS/PMOS patterns pay attention to around meals, since fiber- and protein-rich meals tend to feel steadier than refined-carb-heavy ones.
Iron and folate from spinach
A generous handful of spinach adds iron and folate to the plate — both nutrients that come up often in conversations about cycle-related nutrition.
Gentle, not restrictive
Nothing here is off-limits or ultra-processed (NOVA group 1) — it's a warm, satisfying dish built for balanced eating rather than diet culture.
Ingredients
- 200 g cooked lentils
- 80 g spinach
- 80 ml coconut milk
- 1 onion, diced
- 1 tsp curry powder
- 1 tsp olive oil
- Salt, to taste
Nutrition
| per 100 g | per serving | |
|---|---|---|
| Calories | 105 kcal | 487 kcal |
| Protein | 5 g | 23 g |
| Carbs | 11.8 g | 55 g |
| Sugars | 2.2 g | 10 g |
| Fiber | 4.1 g | 19 g |
| Fat | 4.6 g | 21 g |
Instructions
- 1
Soften the onion
Heat the oil in a pot over medium heat and soften the diced onion for 3–4 minutes until translucent.
- 2
Toast the spices
Add the curry powder and toast for about 30 seconds until fragrant. This short toasting takes the raw, floury edge off the powder.
- 3
Lentils and coconut milk
Add the lentils and coconut milk and simmer gently for 5–8 minutes until the sauce thickens slightly.
- 4
Fold in the spinach
Fold in the spinach a handful at a time and heat only until it wilts. Season with salt.
Tip
The curry often tastes rounder the next day as the spices settle overnight.
Nutritional values are estimates. Recipes are inspiration, not medical or dietary advice — always adjust to your own needs and consult a healthcare professional for personal dietary guidance.
Variations & substitutions
Boost the protein
Stir in a handful of cooked chickpeas, or serve alongside our Quinoa Bowl with Chickpeas and Vegetables for a more filling plate.
Lighter version
Swap the coconut milk for light coconut milk or a splash of oat cream if you'd rather keep it lower in fat.
More greens
Kale or Swiss chard both work well in place of spinach — just add them a minute or two earlier, since they take slightly longer to wilt.
Storage & meal prep
Let the curry cool before transferring it to an airtight container. It keeps in the fridge for 3–4 days and freezes well for up to 2 months — the coconut milk base holds up nicely. Reheat gently on the stovetop or in the microwave, adding a splash of water if it's thickened too much.
This curry is filling enough on its own, but it's also easy to stretch across a week. Cook a batch of rice alongside it, or pair curry night with our Red Lentil Soup with Carrot for a double-lentil meal-prep week. If you want something to serve on the side, our Stuffed Sweet Potato with Chickpeas shares the same gentle, fiber-forward approach.
Frequently asked questions
Is this lentil curry vegan?
Yes — it's fully plant-based as written, using coconut milk instead of dairy.
Can I freeze lentil curry with spinach?
Yes. Freeze it in individual portions for up to 2 months and thaw overnight in the fridge before reheating.
What can I use instead of coconut milk?
Light coconut milk keeps it lower in fat, or use unsweetened oat cream for a different flavor. Regular dairy milk tends to split in curries, so it isn't a great substitute here.
Is lentil curry a good choice for PMOS or PCOS?
Lentils and spinach are ingredients that come up often in conversations about balanced, fiber-forward eating for PCOS and PMOS. That said, this is general recipe inspiration, not medical advice — for personal nutrition guidance, it's best to talk to a doctor or dietitian.
How long does this curry take to make?
About 20 minutes start to finish — 5 minutes of prep and roughly 15 minutes of cooking, most of it hands-off simmering.
