Sue Bedford (MSc Nutritional Therapy)

Red lentils are low in fat and rich in iron, fibre, selenium, zinc, carbohydrates, protein, and vitamin B1. Plus, they’re an excellent source of phosphorus, manganese, and folate. Lentils help energize you by replenishing your iron supply, which is especially useful for menstruating, pregnant and lactating women. They are a wonderful source of folate, an essential immune-enhancing nutrients as well as a key nutrient for your baby’s brain and spinal cord development. A great source of magnesium – an alkalizing, hydrating nutrient that helps relax your nervous system by aiding in the production of serotonin. As they are a great source of protein, they have a hormone-balancing effect by stabilizing blood sugar levels. Lentils are also a rich source of polyphenols, bioactive food components that have strong antioxidant, and anti-inflammatory properties.

Turkey is a fertility-friendly food that is high in lean protein and low in saturated fat. Turkey meat contains all B complex vitamins, which are important for fertility as well as mood! Turkey is also a good source of zinc and an excellent source of selenium, iron, and phosphorus.

Warming Iron Rich Red lentil and Turkey Soup 

2 tbsp olive oil 

1 onion, halved and thinly sliced 

1 tablespoon balsamic vinegar 

9oz turkey pieces

1 celery stalk, sliced

1/4 tsp dried thyme 

125g  brown rice 

180g red lentils 

1 litre chicken stock

 1 can chopped tomatoes

1 bay leaf 

1 garlic clove, peeled 

1 teaspoon paprika 

1 bag of baby spinach leaves,

Freshly ground black pepper to taste 

To make:

Heat 1 Tbsp of the olive oil in a pan.  Add half the onion and saute until browned, for about 8 to 10 minutes. Stir in 2 teaspoons of the balsamic vinegar. Transfer the onions to a bowl and set aside. Warm the remaining olive oil. Add the turkey pieces, remaining onion, celery, and thyme, and saute over medium-high heat, until the onion is soft, and the turkey begins to brown, for about 5 minutes. Stir in the rice and lentils.  Add the chicken stock, tomatoes with juice, bay leaf, garlic and paprika, and bring to a boil. Cover and simmer gently, stirring occasionally, until rice and lentils are tender, 45 minutes to 1 hour.  Stir in the spinach until wilted. Season to taste with black pepper and remaining balsamic vinegar. Ladle into bowls and serve topped with onions. Enjoy!