Iron-Rich Red Lentil and Spinach Soup
Lentils are a good source of plant-based iron, which can contribute to meeting increased iron needs during menstruation, along with fibre and folate.
- Total time
- 30 min
- Serves
- 4
- Calories
- 290 kcal
- Ingredients
- 13
Ingredients
For 4 servings
Tick items off as you gather them.
Method
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.
Why it can fit a PCOS-friendly week
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.
Calories are approximate, per the recipe as written. Adjust portions and ingredients to your needs, and check with a healthcare professional or dietitian if you follow a medical diet.
PCOS/PMOS Nutritions
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