Feeling a little low on energy? A bowl of this Iron-blast lentil dahl will provide you with 32g of protein and a whooping 90%* of the recommended daily intake of this key nutrient.
This is no ordinary stew – it's a bowl of pure, energy-boosting superpower. Packed with more iron than a superhero's suit, this recipe brings heme and non-heme iron together, boosted by zesty lemon for maximum absorption. Not only will it help fight anaemia, but it'll have you feeling like you can leap tall buildings in a single bound. Iron deficiency? Not today!
This dahl combines lentils, spinach and liver. Yes, liver is an iron powerhouse! Underrated and inexpensive. Unless you are vegetarian/vegan, give it a shot: since it’s grated and mixed in the dahl you won’t even know it’s there. Otherwise, swap it for extra NUTRITIONAL YEAST (fortified).
(* this value goes down to 40% if you are a woman who still has periods, and 26% if pregnant)
FUN facts:
Chicken Liver is an iron superfood, offering around 10-11 mg of iron per 100g. That’s more than double the amount found in spinach or lentils!
Heme vs. Non-Heme Iron: Chicken liver provides heme iron, which is much more easily absorbed by the body (15-35%), compared to non-heme iron (2-20%) from plant sources like lentils and spinach.
Beluga Lentils are a top contender for iron content among lentils, providing about 7 mg of iron per 100g cooked. They get their name from their resemblance to caviar!
Vitamin C Power: Adding lemon juice not only gives a zesty finish but boosts non-heme iron absorption by up to four times! This is especially important in the case of spinach – oxalates in spinach can bind to iron but the citric acid in lemon juice prevents this.
Spleen Nourishment: Ingredients like butternut squash, turmeric, and ginger provide a wealth of antioxidants, helping fight inflammation and oxidative stress, and help nourish the spleen, the organ that helps manage and maintain the quality of red blood cells.
Ingredients (5 servings):
2 cups butternut squash, diced
4 cups home-made bone broth
2 cups dry beluga lentils
4 cups chopped spinach
200g free-range chicken liver (grated from frozen – ideally organic)
1 large onion (chopped)
3 celery stalks (chopped)
1 tbsp coconut oil
1 tbsp turmeric powder
1 tbsp ground ginger (or 1 inch fresh)
2 cloves garlic
1 tsp Himalayan salt
1/2 tsp black pepper
Fresh cilantro (to serve)
4 tsp nutritional yeast (optional)
1 lemon (juiced)
Procedure
Sauté the Aromatics: Heat 1 tbsp of coconut oil in a large pot over medium heat. Add the chopped onion, celery, garlic, and ginger; sauté for 3-4 minutes until the onion is softened and translucent.
Add Spices: Stir in 1 tbsp turmeric powder, salt, and black pepper. Cook for another minute to release the flavour of the spices.
Add Butternut Squash, Lentils and Broth: Add the diced butternut squash and dry lentils to the pot, alongside 4 cups of bone broth. Bring to a boil, then reduce the heat to low. Cover and simmer for about 20-25 minutes until the lentils are cooked and the butternut squash is tender.
Add Chicken Liver: Once the lentils are cooked, grate the frozen chicken liver, add it to the pot and stir. Simmer for another 5 minutes, allowing the liver to cook through and integrate with the rest of the ingredients.
Add Spinach: Stir in the chopped spinach and turn the heat off. It will wilt with the existing heat.
Season and Finish: Stir in the lemon juice. Taste and correct seasoning if necessary.
Garnish and Serve: Ladle the soup into bowls, sprinkle nutritional yeast, garnish with fresh cilantro and serve immediately.
Nutritional Values (appox. for 1 serving)
Calories: 400 kcal
Total Fat: 2.3g
Cholesterol: 7.7mg
Total Carbohydrates: 61g
Dietary Fibre: 10g
Sugars: 4.4g
Protein: 32.5g
Iron: 7mg
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