Popeye’s beloved spinach has long been celebrated as the emblem of iron-rich greens, but there’s a remarkable plant-based food that can be a great supplement. If ongoing low energy, brain fog, or fatigue has you reaching for another cup of coffee, the remedy may be on your plate in the form of lentils. This humble legume offers a potent blend of nutrients that naturally boost energy production.
Not only do they contain more iron than spinach, but they also deliver a wealth of protein, dietary fiber, and micronutrients, including folate, B vitamins, manganese, and potassium, that optimize iron utilization in the body. In the sections that follow, we’ll explore how lentils enhance energy production and present creative ideas for incorporating them into everyday meals.
Lentils: the key iron food for increased energy
One cup of cooked lentils supplies approximately 6.6 mg of iron, meeting nearly 37% of an average adult’s daily requirement. In comparison, a cup of cooked spinach provides around 3.6 to 5.7 mg per cup, depending on the source and cooking method, making lentils a more potent source.
Besides, a serving also brings 18 grams of protein and 15 grams of fiber, nutrients that contribute to stable blood sugar levels, sustained energy, and improved digestive health. Although plant-based, non-heme iron is typically less efficiently absorbed than the heme iron found in meat, lentils are remarkably versatile when combined with absorption-enhancing foods.
Pair them with vitamin C-rich ingredients such as tomatoes, bell peppers, citrus fruits, or a squeeze of lemon juice, and your body will assimilate the iron more effectively. Incorporating them into regular meals may also help counteract anemia symptoms like fatigue, dizziness, and weakness.
How to incorporate more lentils into your meals
Lentils are incredibly versatile, budget-friendly, and often cook faster than most other legumes. Here are several creative ideas to eat them more often:
- Blend into soups and stews: Red lentils break down into a smooth, velvety texture ideal for thickening hearty soups and stews. Consider adding them to a tomato bisque, a lentil and vegetable stew, or even a spiced pumpkin soup.
- Toss in salads: Cooked green or black lentils add an earthy texture to grain bowls or mixed leafy salads. Enhance your dish by drizzling with a citrus vinaigrette prepared with extra virgin olive oil, fresh lemon juice, and even a handful of chopped basil, parsley, or cilantro to boost iron absorption.
- Swap meat in tacos: Replace traditional ground meat with brown lentils with chili powder, cumin, smoked paprika, and garlic for a mouthwatering taco filling.
- Make a savory dip: Puree cooked lentils with garlic, tahini, lemon juice, and a drizzle of olive oil to craft a hummus-inspired dip. A pinch of cumin and a dusting of smoked paprika further enhance its flavor that goes with whole-grain crackers, vegetable sticks, or shrimp cocktails.
- Use in pasta sauces: Finely chop lentils and mix them into a marinara sauce to create a meatless Bolognese. Incorporate fresh herbs like basil and oregano, along with garlic and even a handful of cannellini beans.
Begin by incorporating lentils into one or two meals per week, then gradually adjust based on your taste preferences. Their mild, adaptable flavor welcomes an array of spices and seasonings from around the world, encouraging you to experiment with everything from Indian garam masala and Moroccan ras el hanout to Italian basil and Turkish sumac.