Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Folate, Protein, Fibre and Gut health.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Gut health — A healthy gut supports digestion, immunity and even mood. Fibre-rich and fermented foods — like yoghurt, oats and legumes — feed the good bacteria that live there.
A cosy, iron-rich dahl with a big hit of leafy greens and folate.
Dinner · Serves 4 · Ready in 30 min · Rich in Iron, Folate, Protein, Fibre, Gut health
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
- Calcium: 80 mg
- Protein: 16 g
- Folate: 180 µg
- Fibre: 9 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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