Cooking Time
30 Mins
Category
dinner
Iron-Rich Red Lentil and Spinach Soup
Why it helps
Lentils are a good source of plant-based iron, which can contribute to meeting increased iron needs during menstruation, along with fibre and folate. Spinach adds extra iron and magnesium, and pairing it with vitamin-C-rich tomatoes and lemon can help support the absorption of iron from plant foods. The fibre and complex carbohydrates in this soup fit well into a lower glycaemic dietary pattern, and the combination of plant protein and fibre supports steady fullness between meals.
Ingredients
1 tablespoon olive oil
1 large onion, diced
2 cloves garlic, minced
1 teaspoon fresh ginger, grated
1 teaspoon ground cumin
1 teaspoon ground turmeric
1 cup dry red lentils, rinsed or Green lentils or yellow split peas or Brown Beans
2 medium tomatoes, chopped (or 1 can of 400g chopped tomatoes)
4 cups vegetable stock
2 cups fresh spinach, chopped
Juice of 1/2 lemon
Salt, to taste
Black pepper, to taste
Methods
Heat the olive oil in a large pot over medium heat. Add the onion and cook for 5 minutes until soft.
Add the garlic and ginger, and cook for 1 minute until fragrant.
Stir in the cumin and turmeric, and cook for 30 seconds.
Add the lentils, tomatoes, and vegetable stock. Bring to a boil.
Reduce the heat and simmer, partially covered, for 18 to 20 minutes, until the lentils are soft.
Stir in the spinach and cook for 2 to 3 minutes until wilted.
Remove from heat and stir in the lemon juice. Season with salt and pepper.
For a creamier texture, blend half the soup with an immersion blender before serving, if desired.
Ladle into bowls and serve warm.