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 midday bowl that pairs iron-rich legumes and greens with vitamin C to support absorption.
Why it works
Lentils and spinach are meaningful sources of non-heme iron, which is less readily absorbed than the heme iron in meat, so this bowl deliberately layers vitamin C from fresh citrus and its juice to enhance uptake at the same meal. Pumpkin seeds add magnesium and zinc, minerals involved in muscle relaxation and menstrual comfort, while the lentils' fiber supports the steadier digestion some people value during the cycle. It is a supportive everyday pattern for iron intake rather than a treatment for diagnosed deficiency.
Reflects the fiber- and legume-rich Mediterranean pattern and the established finding that co-consuming vitamin C with plant (non-heme) iron increases its absorption; pumpkin seeds are among the more magnesium-dense whole foods.
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.
