A cosy, iron-rich dahl with a big hit of leafy greens and folate.
Serves 4 · Ready in 30 min · Rich in Iron, Folate, Protein
Ingredients
- 1 cup dried red lentils, rinsed
- 1 onion, diced
- 2 cloves garlic, crushed
- 1 tbsp curry powder
- 400g can crushed tomatoes
- 2 large handfuls baby spinach
- 1 tbsp olive oil
- Juice of ½ lemon
Method
- Heat the oil and soften the onion and garlic for a few minutes.
- Stir in the curry powder for 30 seconds until fragrant.
- Add the lentils, tomatoes and 2 cups of water. Simmer 20 minutes until the lentils are soft.
- Stir through the spinach until just wilted.
- Finish with lemon juice and serve with rice or flatbread.
Tip: Finish with a good squeeze of lemon, the vitamin C helps you absorb the iron from the lentils.
Roughly per serve
- Iron: 6.5 mg
- Folate: 180 µg
- Protein: 16 g
- Calcium: 80 mg
Approximate per-serve estimates from AUSNUT and USDA food-composition data, a general guide, not individual advice.
Check your intake with our calculators
- Short on iron? Try the Iron Intake Calculator.
- Short on folate? Try the Nutrient Reference Values.
- Short on protein? Try the Protein Needs Calculator.