Why This Supports Immunity & Resilience

• Red lentils provide plant protein and iron, both essential for immune cell proliferation and oxygen transport. Iron deficiency impairs T-cell response and increases susceptibility to infection.
• Turmeric contains curcumin, which modulates NF-κB signalling — helping regulate inflammatory response rather than allowing it to become excessive.
• Spinach contributes folate, required for rapid cell division — particularly relevant for immune cells that replicate quickly during immune activation.
• The fibre from lentils supports short-chain fatty acid production in the colon. Butyrate plays a role in immune tolerance and helps regulate inflammatory tone via the gut-associated immune system.
• This is immune regulation, not overstimulation — supporting competence without chronic inflammatory spillover.

Ingredients (Serves 4)

1 tbsp olive oil
1 onion, chopped
2 garlic cloves, crushed
1 tsp grated fresh ginger
1 tsp ground turmeric
200g red lentils
1 litre vegetable stock
2 large handfuls spinach
Juice of ½ lemon
Sea salt

Method

Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and cook gently for around 5–7 minutes, stirring occasionally, until softened and translucent.

Add the garlic, grated ginger and turmeric, and cook for a further minute, allowing the spices to become fragrant without browning.

Stir in the red lentils and pour in the vegetable stock. Bring to a gentle simmer, then cook for about 20 minutes, stirring occasionally, until the lentils are completely soft and beginning to break down into a thick stew.

Add the spinach and allow it to wilt into the mixture. Finish with lemon juice and season to taste before serving warm.