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Turmeric Lentil Dahl

Turmeric lentil dahl in a bowl

Overview​

This warming dahl combines turmeric (curcumin), ginger, high-fibre lentils, and folate-rich spinach. Lentils provide fibre that feeds gut bacteria; turmeric and ginger contain compounds studied for anti-inflammatory effects; spinach provides folate, a B vitamin involved in one-carbon metabolism.

Ingredients​

  • 1 cup (240 ml) red lentils
  • 1 tbsp grated fresh turmeric (or 1 tsp ground turmeric)
  • 1 tsp (5 ml) grated ginger
  • 1 tsp (5 ml) cumin
  • 1 tbsp (15 ml) coconut oil
  • 2 cups (480 ml) water or stock
  • 1 cup (240 ml) spinach
  • Salt & pepper to taste
  • Optional: lemon juice, coriander

Method​

  1. Rinse lentils thoroughly until the water runs clear.
  2. Heat coconut oil in a pot over medium heat.
  3. Add turmeric, ginger, and cumin; sauté for 1 minute until fragrant.
  4. Add lentils and water (or stock).
  5. Bring to a boil, then reduce heat and simmer for 15–20 minutes until soft and creamy.
  6. Stir in spinach and cook until wilted.
  7. Season with salt, pepper, and optional lemon juice.
  8. Serve warm.

Nutrition​

~400 kcal · 18–20 g protein (≈ 40% RDA) · 13–15 g fibre (≈ 45–50% RDA) · 25–30% RDA magnesium · 40–50% RDA folate · high polyphenols

Brain Health Notes​

  • Turmeric contains curcumin, a polyphenol studied for anti-inflammatory effects.
  • Ginger contains gingerols studied for anti-inflammatory effects.
  • Lentils provide high fibre that feeds gut bacteria; fibre fermentation produces SCFAs associated with gut health.
  • Spinach supplies folate, a B vitamin involved in one-carbon metabolism.

Foods/Substances​

7 foods in this recipe

Cilantro

Herb with potential heavy metal chelation properties

Ginger

Gut-brain axis support and anti-inflammatory; prokinetic for SIBO

Recipe nutrition

Figures are still calculated from USDA-based nutrient data on each food page (per 100 g). For this recipe we have not yet added ingredient weights, so the table adds one full “100 g” slice of each linked food, not the grams actually used (which would misrepresent small amounts like herbs, spices, or oil). When portion sizes are added for the recipe, the same panels are multiplied by the real amounts—so the maths can be precise for every ingredient.

Nutrient / classFoods in recipeTotal (100 g per linked food)% RDA aggregate
Core nutrition
EnergyCilantro, Coconut Oil, Ginger, Lemon, Lentils, Spinach, Turmeric1664 kcal—
Protein*Cilantro, Ginger, Lemon, Lentils, Spinach, Turmeric41.2 g34.3-68.7%*
Total fatCilantro, Coconut Oil, Ginger, Lemon, Lentils, Turmeric106.5 g—
Saturated fatCilantro, Coconut Oil, Ginger, Lemon, Turmeric94.9 g—
CarbohydratesCilantro, Ginger, Lemon, Lentils, Spinach, Turmeric159.9 g—
FibreCilantro, Ginger, Lemon, Spinach, Turmeric30.6 g—
Key micronutrients
IronCilantro, Ginger, Lemon, Lentils, Spinach, Turmeric67.8 mg376.5%
ZincCilantro, Ginger, Lemon, Lentils, Turmeric9.4 mg85.8%
MagnesiumCilantro, Ginger, Lemon, Lentils, Turmeric389.7 mg92.8%
SeleniumCilantro, Ginger, Turmeric7.8 µg14.2%
CalciumCilantro, Ginger, Lemon, Lentils, Spinach, Turmeric415.9 mg41.6%
PotassiumCilantro, Ginger, Lemon, Lentils, Turmeric4073.9 mg119.8%
CholineCilantro, Ginger, Turmeric90.8 mg16.5%
FolateCilantro, Ginger, Lemon, Spinach, Turmeric292.0 µg73.0%
Vitamin B6Cilantro, Ginger, Lemon, Turmeric0.5 mg26.6%
Bioactive compounds
ALAGinger, Lemon, Turmeric367.0 mg—
Total omega-3Ginger, Lemon, Turmeric367.0 mg—
Polyphenols (proxy)Turmeric3500.0 mg—

Aggregate %RDA uses adult reference intakes and the summed food-level values shown above.

* Protein is shown as a range, benchmarked to 1.2 g/kg/day using a 50-100 kg reference adult range.

Biological Target Matrix​