We all grew up on dal- a comforting bowl that anchors almost every Indian meal. But what if your everyday dal could do more than just comfort you? What if it could recharge your iron levels, boost your energy, and support your overall wellness?
Here’s an iron-rich twist on a classic: Masoor Dal with Spinach & Pumpkin Seeds- a nutrient-dense upgrade that brings both flavor and function to your plate.
Why Masoor Dal Is Already a Hero
Masoor dal (red lentil) is naturally rich in non-heme iron, protein, and fiber. It’s light on the stomach yet incredibly satisfying - the perfect daily choice for Indian women who need to maintain iron levels without feeling heavy or bloated.
But, like most plant-based iron sources, masoor dal needs a little help with absorption, that’s where this recipe gets clever.
The Iron Upgrade
We’re boosting your dal with three simple, powerful add-ins:
🥬 Spinach: A leafy green rich in iron and folate, spinach complements masoor dal beautifully. Pairing it with Vitamin C (lemon or tomatoes) makes the iron more bioavailable.
🌻 Pumpkin Seeds: A crunchy, nutrient-dense topping packed with iron, zinc, and magnesium- adding both flavor and functional nutrition.
🍋 Lemon: Just a squeeze at the end improves non-heme iron absorption naturally.
Together, these ingredients make your daily dal a quiet powerhouse of iron, protein, and essential micronutrients.
Recipe: Iron-Boosted Masoor Dal with Spinach & Pumpkin Seeds
Serves: 2–3
Cooking Time: 25 minutes
Ingredients
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¾ cup masoor dal (red lentils)
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1 small onion, finely chopped
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1 medium tomato, diced
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1 cup chopped spinach (palak)
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2 tsp ghee or olive oil
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½ tsp cumin seeds (jeera)
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1 clove garlic, minced
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½ tsp turmeric
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½ tsp red chilli powder (optional)
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Salt, to taste
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Water, as required
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1 tbsp roasted pumpkin seeds
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Juice of ½ lemon
Method
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Rinse and cook the dal: Wash the masoor dal well and pressure cook with 2 cups of water, turmeric, and salt for 2–3 whistles (or until soft).
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Temper it: In a pan, heat ghee or olive oil. Add cumin seeds and garlic. Let it sizzle.
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Add onion & tomato: Sauté till soft and aromatic.
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Add spinach: Toss in the chopped spinach and cook till it wilts.
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Mix dal & simmer: Add cooked dal into the pan, mix well, and simmer for 5–7 minutes till everything blends beautifully.
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Finish smart: Switch off the heat, stir in lemon juice, and top with roasted pumpkin seeds before serving.
Pro Tips to Maximize Iron Absorption
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Avoid having tea or coffee 1 hour before or after your dal meal - caffeine reduces iron absorption.
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Add a side of fresh salad with lemon or amla for an extra Vitamin C kick.
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Use cast-iron cookware - it can naturally increase the iron content of your meal.
Why This Matters
Most Indian women are unknowingly low on iron - thanks to dietary gaps, busy schedules, and monthly cycles. Meals like this help bridge those gaps naturally.
But when food alone isn’t enough, Roz’s Liposomal Iron steps in to do what traditional supplements can’t - deliver high absorption without stomach irritation. It’s iron designed for your real life, not just your lab reports.
The Bottom Line
This isn’t just dal - it’s nourishment, reimagined.
Packed with protein, powered by plants, and perfected for women’s daily needs.
So tonight, make your meal matter; ladle up a bowl of Iron-Boosted Masoor Dal with Spinach & Pumpkin Seeds, and let your comfort food quietly take care of you.
