Red lentil dahl with spinach

A creamy, fragrant dahl, rich in plant-based iron and folate, two key nutrients during pregnancy. Fully plant-based and gluten-free, it combines red lentils and spinach in a base of mild, anti-inflammatory spices. Nourishing, inexpensive and ready in half an hour, it is a comforting dinner that everyone enjoys.

Prep time: 10 min  |  Cooking time: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, items) use average weights. 114 kcal · 8 g protein · 16 g carbohydrate · 1 g fat

Ingredients

• 250 g red lentils
• 2 handfuls of spinach
• 1 onion
• 2 cloves garlic
• 1 tsp turmeric
• 1 tsp cumin
• 1 tin of tomatoes

Method

1. Sauté the sliced onion and garlic in a little oil, add the turmeric and cumin and toast for 30 seconds.
2. Add the rinsed red lentils, the chopped tomatoes and about 500 ml of water.
3. Bring to a simmer and cook gently for 20 minutes, stirring from time to time.
4. Stir in the spinach towards the end of cooking until it wilts. Adjust the seasoning.

Nutritional benefits

This dahl is particularly well suited to pregnancy: lentils are rich in folate (vitamin B9), which is essential for your baby’s nervous system development, and in plant-based iron, which you need more of. Spinach boosts the folate and iron content even further. To help your body absorb plant-based iron, the tomato (vitamin C) plays a valuable role. The spices, turmeric and cumin, provide compounds with anti-inflammatory properties and ease digestion. A complete, filling dish that is rich in plant protein.

Variations and substitutions

• Creamier: add a drizzle of coconut milk towards the end of cooking.
• More vegetables: diced carrot, courgette or sweet potato.
• More protein: serve with a hard-boiled egg or chickpeas.
• With a grain: basmati rice or naan bread for a complete meal.

Storage and making ahead

The dahl keeps for 4 days in the fridge, and its flavours develop over time. It also freezes perfectly in portions. Reheat in a saucepan, adding a little water if it has thickened: ideal for batch cooking.

💡 Good to know

During pregnancy, the plant-based iron in lentils is absorbed better with vitamin C: add a squeeze of lemon at the end of cooking, or serve with diced raw pepper on the side.

Read next

Discover more pregnancy recipes · vegetarian recipes · vegan recipes · gluten-free recipes · anti-inflammatory recipes.

Ingredients in this recipe: red lentils · spinach · onion · garlic · turmeric.

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