Spinach and Red Lentil Dahl – A great iron rich mid- week winter warmer

Sue Bedford (MSc Nutritional Therapy)

Spinach is an amazing source of iron,  folate, vitamin C and beta -carotene- all important nutrients for health and fertility. Lentils are a rich source of protein which makes them a great alternative to meat. They are rich in folate, iron, fibre, and potassium and as they have a low glycaemic index, this helps to slow the rate at which energy is released into the bloodstream , thereby helping prevent sugar ‘spikes’ thus they are a balancing food for those trying to manage their blood sugar levels. Their high fibre content means that they are a filling food which also helps with appetite control- a great fertility-friendly food.

Spinach and Red Lentil Dahl


2 tsp olive oil

3 cloves garlic crushed

2 large onions

1 inch fresh ginger minced

325g red lentils

2 large handfuls of washed baby spinach

800 ml vegetable stock

1 tsp each of cumin, paprika, turmeric, coriander, and garam masala

250ml coconut milk

3 tsp fresh lemon juice

250 ml chopped tomatoes

How to make your Spinach and Red Lentil Dahl:

Heat the olive oil in a large saucepan. Add the onions and saute for a few minutes until translucent. Add the garlic and ginger and saute for another minute, add all of the spices and mix well.

Add the lentils to the pan along with the vegetable broth and allow to simmer for 10 minutes. Next, add the tomatoes and coconut milk and simmer for around 7 minutes. Add the spinach and cook for another 2-3 minutes until the lentils are soft. Season with lemon juice , sea salt and pepper. Enjoy!

Serve with:

Fresh chopped coriander or parsley and brown or wild rice

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