In a large saucepan, spray a small amount of low-calorie cooking spray over medium heat. Add chopped onions, minced garlic, and grated ginger, and sauté for about 5-7 minutes until the onions turn translucent and soft. If needed, add a splash of water to prevent sticking while stirring occasionally for an even cook.

Once the aromatics are fragrant and soft, stir in the ground cumin, coriander, turmeric, and garam masala. Cook this mixture for 2-3 minutes to allow the spices to bloom and create a rich, aromatic paste. Keep stirring continuously to ensure the spices blend into the onions without burning.

Next, incorporate diced carrots and zucchini into the pan, mixing well with the spices. Stir in the green or brown lentils, chopped green chilies, passata or crushed tomatoes, and water. Bring the mixture to a boil, ensuring everything is well combined and evenly distributed.

Reduce the heat to low, cover the pot, and let the mixture simmer for about 45 minutes. Stir occasionally, checking that lentils are absorbing the liquid and becoming tender. If needed, add more water as it cooks to maintain a thick yet soupy consistency.

Once the lentils are tender, fold in the fresh spinach and mix until it wilts, which should take around 2-3 minutes.

Serve your hearty Spicy Lentils and Spinach warm, topped with a dollop of fat-free yogurt mixed with fresh coriander and a squeeze of lemon juice for added brightness.