Warm Lentil and Spinach Bowl with Citrus, Roasted Squash and Pepitas
Earthy French lentils tossed with wilted spinach, roasted butternut squash, and a bright orange-and-lemon dressing, scattered with toasted pepitas. A plant-forward bowl that pairs iron-rich legumes and greens with vitamin C on purpose, so more of that iron lands where it's supposed to.
Why it works
Lentils and spinach are meaningful sources of non-heme iron, which your body absorbs less readily than the heme iron in meat, so this bowl deliberately layers in vitamin C from fresh citrus and its juice to improve uptake at the same meal. Pumpkin seeds add magnesium and zinc, minerals involved in muscle relaxation and menstrual comfort, and the lentils' fiber supports the steadier digestion some people want during the cycle.
This follows the fiber- and legume-rich Mediterranean pattern, and the finding behind the citrus is well established: co-consuming vitamin C with plant (non-heme) iron increases its absorption. Pumpkin seeds are also among the more magnesium-dense whole foods you can eat.
Ingredients
- 3/4 cup dried French green (Puy) lentils, rinsed
- 2 cups peeled butternut squash, cut into 2 cm cubes
- 1 tbsp olive oil, for roasting
- 4 packed cups baby spinach
- 1 orange, half juiced and half segmented
- 1 tbsp fresh lemon juice
- 2 tbsp extra-virgin olive oil, for the dressing
- 1 tsp Dijon mustard
- 1 small shallot, finely minced
- 3 tbsp raw pepitas (pumpkin seeds)
- 1/2 tsp fine sea salt
- 1/4 tsp black pepper
Method
- Heat the oven to 200 C / 400 F. Toss the butternut squash with 1 tbsp olive oil and a pinch of salt, spread on a lined tray, and roast 25 to 30 minutes until tender and caramelized at the edges.
- Meanwhile, simmer the lentils in plenty of unsalted water for about 20 to 25 minutes until tender but still holding their shape, then drain well.
- Toast the pepitas in a dry skillet over medium heat for 2 to 3 minutes until they puff and smell nutty, then tip onto a plate.
- Whisk the orange juice, lemon juice, Dijon, minced shallot, 2 tbsp extra-virgin olive oil, salt and pepper into a dressing.
- Add the warm drained lentils to a large bowl with the spinach and toss so the residual heat wilts the greens, then fold through the roasted squash and most of the dressing.
- Divide between two bowls, top with the orange segments and toasted pepitas, and drizzle with the remaining dressing.
