Lentil and Squash Curry

This curry is very easy to make and is bursting with flavour from the spices, garlic, onion and spinach. It’s an ideal dish to serve in the winter when we could all benefit from topping up our infection-busting antioxidant reserves via the garlic and onion. In fact, this dish is jam-packed with fibre to aid digestion, and vitamins and phytonutrients (plant nutrients) to help us to stave off illness. Serve with brown basmati or low-GL rice for a protein-packed vegetarian main meal.


Serves 4

1 tbsp mild or medium (not extra virgin) olive oil

2 red onions, chopped

4 garlic cloves, crushed

1 medium butternut squash, unpeeled, deseeded and cubed

2 tbsp curry powder

600ml (1pt) vegetable stock

100g (4oz) dried split red lentils, rinsed and drained

400g can tomatoes, chopped

4 tbsp baby leaf spinach

2 tsp sea salt

freshly ground black pepper
handful of coriander, finely chopped


1 Heat the oil in a saucepan and gently sweat the onion and garlic for around 5 minutes to soften them.

2 Stir in the butternut squash and curry powder, then pour in the stock, lentils and tomatoes, and bring to the boil. Cover and simmer for around an hour, stirring occasionally, to let the squash soften and the sauce reduce.

3 Stir in the spinach, cover for a few minutes while it wilts, then season to taste with the salt, pepper and coriander

Cook’s Notes

Gluten-free, wheat-free if you use a wheat-free stock, dairy-free • V • Can be made in advance • Suitable for freezing, but don’t add the spinach until you’ve defrosted and reheated the curry.

From Delicious, Health Sugar Free by Patrick Holford and Fiona McDonald Joyce. With special thanks to Fiona McDonald Joyce for use of these recipes for Holford Health Club members.

Want to keep reading? Members have full access...

Join Today!


First month free

Then £7.99 per month & free cancellation at any time

FREE health check

Find out your health score & see how healthy you are

Personal Health Plan

Detailed report, analysis & tailored action plan

Free Vitamin D3

With your first purchase at HOLFORDirect (suitable for vegans)

Save money

20% off all Patrick Holford supplements & events plus free delivery over £30

Exclusive Health support

Ask Patrick your questions, access to Low GL recipes & research updates