Turmeric Lentil Dahl

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

Coconut Oil

MCTs for rapid brain energy and ketone production

Substances: Capric Triglyceride (Tridecanoin), Caproic Triglyceride (Tricaproin), Caprylic Triglyceride (Trioctanoin), MCT (Medium-Chain Triglycerides)

Ginger

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

Lemon

Vitamin C for iron absorption enhancement and pH adjustment

Substances: Eriocitrin, Hesperidin, Vitamin C (Ascorbate)

Lentils

Legume rich in protein, fibre, folate, iron, and prebiotics

Substances: Iron, Magnesium, Potassium, Zinc

Spinach

Leafy green rich in iron, magnesium, folate, and carotenoids

Substances: Calcium, Coenzyme Q10 (CoQ10), Copper, Iron, Lutein, Magnesium, Manganese, Potassium, Vitamin A (Retinoids; β-Carotene precursor), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (Pyridoxine → PLP), Vitamin B9 (Folate; 5-MTHF), Vitamin C (Ascorbate), Vitamin K2 (MK forms), Zeaxanthin, Zinc, β-Carotene

Turmeric

Curcumin source; pair with black pepper and fat for absorption

Substances: Curcumin (Turmeric)

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 / class	Foods in recipe	Total (100 g per linked food)	% RDA aggregate
Core nutrition
Energy	Cilantro, Coconut Oil, Ginger, Lemon, Lentils, Spinach, Turmeric	1664 kcal	—
Protein*	Cilantro, Coconut Oil, Ginger, Lemon, Lentils, Spinach, Turmeric	41.2 g	34.3-68.7%*
Total fat	Cilantro, Coconut Oil, Ginger, Lemon, Lentils, Spinach, Turmeric	106.5 g	—
Saturated fat	Cilantro, Coconut Oil, Ginger, Lemon, Spinach, Turmeric	94.9 g	—
Carbohydrates	Cilantro, Coconut Oil, Ginger, Lemon, Lentils, Spinach, Turmeric	159.9 g	—
Fibre	Cilantro, Coconut Oil, Ginger, Lemon, Spinach, Turmeric	30.6 g	—
Key micronutrients
Iron	Cilantro, Ginger, Lemon, Lentils, Spinach, Turmeric	67.8 mg	376.5%
Zinc	Cilantro, Ginger, Lemon, Lentils, Turmeric	9.4 mg	85.8%
Magnesium	Cilantro, Ginger, Lemon, Lentils, Turmeric	389.7 mg	92.8%
Selenium	Cilantro, Ginger, Turmeric	7.8 µg	14.2%
Calcium	Cilantro, Ginger, Lemon, Lentils, Spinach, Turmeric	415.9 mg	41.6%
Potassium	Cilantro, Ginger, Lemon, Lentils, Turmeric	4073.9 mg	119.8%
Choline	Cilantro, Ginger, Turmeric	90.8 mg	16.5%
Folate	Cilantro, Ginger, Lemon, Spinach, Turmeric	292.0 µg	73.0%
Vitamin B12	Cilantro, Ginger, Turmeric	0.0 µg	0.0%
Vitamin B6	Cilantro, Ginger, Lemon, Turmeric	0.5 mg	26.6%
Bioactive compounds
ALA	Ginger, Lemon, Turmeric	367.0 mg	—
EPA	Cilantro, Ginger, Lemon, Turmeric	0.0 mg	—
DHA	Cilantro, Ginger, Lemon, Turmeric	0.0 mg	—
Total omega-3	Cilantro, Ginger, Lemon, Turmeric	367.0 mg	—
Polyphenols (proxy)	Turmeric	3500.0 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

Inflammation & Oxidative Stress

Substance	Contribution Level	Foods	Mechanism of Action
Copper	Contextual / minor contributor	Spinach	Participates in redox enzymes and antioxidant networks
Curcumin (Turmeric)	Contextual / minor contributor	Turmeric	Anti-inflammatory and neuroprotective effects; supports BDNF expression through polyphenol synergy
Lutein	Contextual / minor contributor	Spinach	Anti-inflammatory properties; supports immune regulation
Vitamin C (Ascorbate)	Contextual / minor contributor	Spinach, Lemon	Antioxidant properties; supports anti-inflammatory effects
Zeaxanthin	Contextual / minor contributor	Spinach	Anti-inflammatory properties; supports immune regulation
Zinc	Contextual / minor contributor	Lentils, Spinach	Supports immune signaling; gut barrier integrity disrupted by nutrient deficiencies including zinc
β-Carotene	Contextual / minor contributor	Spinach	Anti-inflammatory properties; supports immune regulation

Methylation & One-Carbon Metabolism

Substance	Contribution Level	Foods	Mechanism of Action
Vitamin B2 (Riboflavin)	Contextual / minor contributor	Spinach	FAD acts as a critical cofactor for MTHFR, linking riboflavin to homocysteine recycling and methylation capacity
Vitamin B6 (Pyridoxine → PLP)	Contextual / minor contributor	Spinach	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); works with B2, folate, and B12
Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	Spinach	Essential cofactor in remethylation of homocysteine to methionine, which is converted to S-adenosylmethionine (SAMe); SAMe fuels synthesis of dopamine, norepinephrine, and serotonin and drives phospholipid methylation in neuronal membranes
Zinc	Contextual / minor contributor	Lentils, Spinach	Deficiencies in vitamins and minerals essential for methylation, such as folate, vitamin B12, and zinc, are correlated to ADHD symptoms; supplementing these micronutrients has shown potential in supporting methylation and reducing symptom severity

Neurotransmitter Regulation

Substance	Contribution Level	Foods	Mechanism of Action
Calcium	Contextual / minor contributor	Spinach	Essential for nerve impulse transmission and neurotransmission
Capric Triglyceride (Tridecanoin)	Contextual / minor contributor	Coconut Oil	Ketones produced from capric triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caproic Triglyceride (Tricaproin)	Contextual / minor contributor	Coconut Oil	Ketones produced from caproic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Caprylic Triglyceride (Trioctanoin)	Contextual / minor contributor	Coconut Oil	Ketones produced from caprylic triglyceride provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Copper	Contextual / minor contributor	Spinach	Cofactor in dopamine β-hydroxylase, supporting catecholamine synthesis; supports norepinephrine synthesis
Iron	Contextual / minor contributor	Lentils, Spinach	Essential cofactor for tyrosine hydroxylase, the rate-limiting enzyme in the conversion of tyrosine to dopamine; critical for catecholamine synthesis
Magnesium	Contextual / minor contributor	Lentils, Spinach	Broad cofactor for neurotransmitter synthesis and receptor modulation (e.g., NMDA, GABA); functions as an NMDA receptor antagonist and GABA receptor modulator; assists enzymes involved in synthesis of dopamine and serotonin
MCT (Medium-Chain Triglycerides)	Contextual / minor contributor	Coconut Oil	Ketones produced from MCTs provide ATP through mitochondrial metabolism; ATP is essential for neurotransmitter synthesis, release, and reuptake, indirectly supporting neurochemical balance by ensuring adequate energy for neuronal function
Potassium	Contextual / minor contributor	Lentils, Spinach	Critical for membrane potential, nerve signaling, and neuronal excitability; adequate intake balances sodium effects
Vitamin B6 (Pyridoxine → PLP)	Contextual / minor contributor	Spinach	Cofactor for synthesis of dopamine, serotonin, GABA, and glutamate; supports rate-limiting steps in catecholamine synthesis; requires PDXK activation with magnesium and ATP support
Vitamin B9 (Folate; 5-MTHF)	Contextual / minor contributor	Spinach	Supports neurotransmitter synthesis through methylation; cofactor for dopamine synthesis alongside iron, B6, and omega-3s
Vitamin C (Ascorbate)	Contextual / minor contributor	Spinach, Lemon	Supports norepinephrine synthesis; transported in brain via SVCT2
Zinc	Contextual / minor contributor	Lentils, Spinach	Important for DNA synthesis, cell division, and neurotransmitter regulation, particularly in modulating dopamine—a key neurotransmitter implicated in ADHD; acts as an allosteric modulator of the GABA receptor; supports glutamate regulation