Lentil and spinach dhal
A warming, plant-based meal that is naturally rich in iron from the lentils and spinach. A straightforward dinner that freezes well - make a double batch when you have the energy.
Ingredients
- 200 g red lentils (rinsed)
- 1 × 400g tin chopped tomatoes
- 150 g fresh spinach (or 80g frozen spinach)
- 1 onion (diced)
- 2 cloves garlic (finely chopped)
- 1 tbsp vegetable oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 0.5 tsp turmeric
- 700 ml vegetable stock or water
- salt and black pepper
- flatbreads or rice (to serve)
Method
- 1Warm the oil in a large saucepan over a medium heat. Add the onion and cook for 5 minutes until softened.
- 2Add the garlic and spices and cook for a further minute, stirring.
- 3Add the lentils, tinned tomatoes, and stock. Stir well, bring to a simmer, then cook uncovered for 20 minutes, stirring occasionally, until the lentils are soft.
- 4Stir in the spinach and cook for 2 - 3 minutes until wilted. Season to taste.
- 5Serve with flatbreads or rice.
Iron and absorption: Lentils and spinach are good plant-based sources of iron. Eating them with a source of vitamin C (such as a squeeze of lemon juice) can help your body absorb the iron more easily.
Spacing from levothyroxine and supplements: If you take levothyroxine, this meal does not need to be avoided - but it should be eaten at least 30 - 60 minutes after your tablet. If you take calcium or iron supplements separately, aim to space them from this meal by a couple of hours, as they can compete for absorption. See food and medication timing for more detail.
Tip: This freezes well in portions - useful to have on hand for low-energy days.
Thyroid-aware, not thyroid-curing. These recipes are general ideas, not a treatment or a diet plan, and nothing here constitutes medical or dietary advice. If you have specific dietary needs, speak to your clinician or a registered dietitian.