One-Pot Spinach Dal with Tandoori Tofu (High-Iron Vegan Recipe)

This one-pot spinach dal with tandoori tofu is a high-iron vegan Indian recipe made with red and brown lentils, coconut milk, fresh spinach, tomatoes and warming spices, topped with charred tandoori tofu. The dal is made in one pot while the tofu crisps up in the air fryer or oven, everything is ready in about an hour, and each portion provides around 31g of protein, 12g of fibre and roughly 77% of an adult’s daily iron reference intake.

The idea is simple. First, firm tofu is simply torn into rough, bite-sized pieces, with no pressing needed, and tossed in just three things: tandoori masala, lemon juice and olive oil. They’re cooked in the air fryer or oven until golden and charred at the edges. Meanwhile, the dal comes together in one pot: softened onion, garlic, ginger and green chilli, ground spices, red and brown lentils, tinned tomatoes and a tin of reduced-fat coconut milk. Once the red lentils have melted into a creamy base and the brown lentils are tender, a generous amount of spinach is stirred through until it wilts, and the tandoori tofu is piled on top to serve.

Using two types of lentil gives this dal the best of both worlds. Red lentils break down into a naturally creamy texture, while brown lentils hold their shape and add bite, and they bring even more iron. Coconut milk makes the dal rich and silky, and tofu turns it into a complete, protein-rich meal. A squeeze of fresh lemon over the top, or a lemony side salad, adds vitamin C, which helps the body absorb the iron in plant foods.

As a vegan Registered Dietitian, iron is one of the nutrients I’m asked about most often, particularly by women, teenagers and anyone who has recently moved to a plant-based diet. This recipe is designed to make iron-rich eating practical: affordable store-cupboard ingredients, one pot for the dal and a combination of foods that works together to support iron absorption.

It’s an ideal midweek dinner, it reheats beautifully for packed lunches and it’s easy to scale up for batch cooking. Serve it with basmati rice, warm chapatis or naan, and always with fresh lemon or lime wedges for squeezing over.

Whether you’re looking for a cosy autumn dinner, a nourishing post-workout meal or simply a new way to cook tofu, this one-pot spinach dal shows that iron-rich vegan cooking can be quick, comforting and full of flavour.

Dietitians take

Iron deficiency is the most common nutritional deficiency in the world, and in the UK it is particularly common among women of reproductive age and teenage girls. Low iron intakes can lead to iron deficiency anaemia, which can cause tiredness, low energy and reduced concentration. That’s why iron is often one of the first nutrients people worry about when they move to a vegan diet.

The good news is that a well-planned vegan diet can provide plenty of iron. Pulses, tofu, wholegrains, nuts, seeds and dark green leafy vegetables all contribute, and studies show that vegans often eat as much iron as, or more than, people who eat meat. The challenge is that plant foods contain non-haem iron, which is less readily absorbed than the haem iron found in meat and fish. How much we absorb depends on what else is in the meal, how the food is prepared and our individual iron status.

What I like about this spinach dal is that it brings several iron-containing foods together in one meal: red and brown lentils, tofu, spinach and spices such as turmeric. It also includes vitamin C from tomatoes and spinach, and I always finish it with a squeeze of fresh lemon on top or serve it with a side salad dressed with lemon or lime juice. Vitamin C can significantly increase the absorption of non-haem iron when eaten at the same meal.

At the same time, it’s worth keeping things in perspective. No single recipe determines your iron status. What matters most is the overall pattern of your diet, with iron-rich foods included regularly across the week.

Who needs to pay particular attention to iron?

Iron requirements vary across life stages. In the UK, the Reference Nutrient Intake (RNI) for iron is 14.8mg per day for women aged 19 to 50 and girls aged 11 to 18, compared with 8.7mg per day for men and for women over 50. Women with heavy periods may need more.

If you’re experiencing symptoms such as persistent tiredness, breathlessness or pale skin, speak to your GP rather than self-diagnosing. A simple blood test can check your iron levels, and iron supplements should only be taken on medical advice, as too much iron can be harmful.

A note on vegan nutrition

A well-planned vegan diet can provide the nutrients needed at every life stage, but some nutrients require particular attention, including vitamin B12, iodine, calcium, vitamin D, iron and omega-3 fatty acids.

This dal is a useful source of iron, protein, fibre and, when made with calcium-set tofu, calcium. However, it doesn’t provide vitamin B12, so make sure B12 comes from fortified foods or a supplement. If you’d like some ideas for building balanced vegan meals, take a look at my vegan food shopping list.

Why you’ll love this recipe

• One pot for the dal. The dal is made in a single pot, while the tofu cooks hands-off in the air fryer or oven at the same time.
• Rich in iron. Each portion provides around 11mg of iron, roughly 77% of the adult Nutrient Reference Value, thanks to red and brown lentils, tofu, spinach and spices.
• Simple tandoori tofu. Just four ingredients: firm tofu, tandoori masala, lemon juice and olive oil.
• Built-in vitamin C. Tomatoes, spinach and a squeeze of lemon on top help your body absorb the non-haem iron from plant foods.
• High in protein. Lentils and tofu together provide about 31g of protein per portion, making this a satisfying, complete meal.
• Creamy but lighter. Reduced-fat coconut milk gives the dal a silky, comforting texture with much less saturated fat than a full-fat tin.
• Packed with fibre. Around 12g of fibre per portion contributes to the UK recommendation of 30g per day.
• No soaking required. Red and brown lentils both cook from dried, with the red lentils breaking down into a creamy base and the brown lentils adding texture.
• Store-cupboard friendly. Lentils, tinned tomatoes and spices are inexpensive and easy to keep in stock.
• Great for meal prep. The dal keeps well in the fridge and freezer, and tastes even better the next day.
• Easy to adjust the heat. Leave out the green chilli for a mild, family-friendly version or add more for extra warmth.
• Naturally gluten-free. Just check your spice blends and serve with rice or gluten-free flatbreads.

Nutritional benefits

This dal brings together pulses, soya, coconut, leafy greens and spices. Each ingredient contributes something different, although the nutritional value of the finished dish depends on the brands, quantities and portion sizes you use.

Red and brown lentils: iron, protein and fibre

Lentils are the foundation of this recipe and its main source of iron. Dried red lentils provide around 7.6mg of iron per 100g, and dried brown lentils provide even more, around 11mg per 100g. Both also supply plant protein, fibre, folate and potassium. Together, the 250g of lentils in this recipe contributes the largest share of the iron in each portion.

The two lentils also behave differently in the pot. Red lentils are split and hulled, so they cook quickly and collapse into a creamy dal. Brown lentils keep their skins, hold their shape and add a pleasant bite.

Lentils also count towards your 5 A Day. Pulses count as a maximum of one portion a day, however much you eat, but they are a valuable way to increase the variety of plant foods in your diet.

Like other pulses, lentils contain phytates, naturally occurring compounds that can bind to minerals such as iron and zinc and reduce their absorption. Rinsing lentils and cooking them thoroughly helps reduce phytate content, and including vitamin C in the same meal helps to counteract their effect.

Tofu: protein, iron and calcium

Tofu is made from soya beans and is one of the most versatile sources of plant protein. Soya protein contains all the essential amino acids, and tofu also provides iron. Firm tofu typically contains around 2mg of iron per 100g, although this varies between brands.

If you choose tofu made with calcium sulphate (listed as a firming agent on the label), it can also be an excellent source of calcium, which is one of the nutrients vegans need to plan for. In this recipe, calcium-set tofu makes each portion a useful source of calcium.

Spinach: folate, vitamin K and some iron

Spinach is often described as an iron powerhouse, but the reality is a little more nuanced. Spinach does contain iron, around 2mg per 100g raw, but it also contains oxalates, which bind to iron and reduce how much the body can absorb. That’s why I think of spinach as a helpful contributor rather than the main source of iron in this dish.

Spinach is also an excellent source of folate and vitamin K, and provides vitamin C, beta-carotene and potassium. Two hundred grams of fresh spinach may look like a lot, but it wilts down to a fraction of its size and adds colour, flavour and nutrients to the dal.

Lemon and lime: vitamin C to support iron absorption

Vitamin C (ascorbic acid) is one of the most effective enhancers of non-haem iron absorption. It helps to convert iron into a form that is more easily absorbed and can counteract some of the inhibiting effects of phytates.

Tinned tomatoes and spinach contribute some vitamin C, but the most important step is at the table: squeeze fresh lemon over the dal just before eating, or serve it with a side salad dressed with lemon or lime juice. Because vitamin C is sensitive to heat, adding it fresh rather than cooking it in helps preserve as much as possible, giving the biggest boost to the absorption of non-haem iron from this dish.

Spices: flavour and a little extra iron

Turmeric, ground coriander, garam masala and tandoori masala give this dish its depth of flavour. Some dried spices, particularly turmeric and cumin (often found in tandoori masala), are surprisingly concentrated sources of iron. They are used in small amounts, so their contribution per portion is modest, but they add up alongside the other ingredients.

Coconut milk and olive oil

Coconut milk gives the dal its creamy texture and gently balances the spices. This recipe uses reduced-fat coconut milk, which provides that creaminess with roughly half the saturated fat of a full-fat tin. Each portion contains around 8.9g of saturated fat, much of it from the coconut milk. Full-fat coconut milk can be used for an extra-rich dal, but it roughly doubles the saturated fat per portion.

Olive oil is mainly monounsaturated fat. It helps the tandoori masala cling to the tofu and crisp up in the air fryer or oven, and is also used to soften the onion for the dal.

Is this spinach dal high in iron?

Each portion of this recipe provides around 11mg of iron, which is roughly 77% of the 14mg Nutrient Reference Value used on UK food labels. For most adults, that makes it an iron-rich meal. Because dal contains a lot of liquid, the amount of iron per 100g is lower (around 2.0mg), which is worth knowing if you’re comparing it with packaged foods that use per 100g labelling. Your exact values will depend on the brands of tofu and spices you use, so check the recipe card below for the full breakdown.

Ingredient swaps and substitutions

This dal is very forgiving, so you can adapt it to what you have in the cupboard. Here are a few simple substitutions if needed.

Red and brown lentils

Green lentils can replace the brown lentils, as they cook in a similar time and also hold their shape. If you only have red lentils, use 250g and reduce the simmering time to around 20 to 25 minutes for a smoother dal. To save time, you can swap the dried brown lentils for a 400g tin of cooked brown lentils, drained, and stir them in for the last 10 minutes.

Firm tofu

Firm or extra-firm tofu both hold their shape well in the air fryer or oven. There’s no need to press it. Just drain it and tear it into rough pieces so the tandoori masala clings to the craggy edges as they crisp up. For a soya-free version, toss a tin of drained chickpeas in the tandoori masala, lemon juice and olive oil and roast until crisp, although the protein and calcium content will be lower.

Coconut milk

Reduced-fat coconut milk keeps the dal creamy while keeping the saturated fat lower. Full-fat coconut milk gives an even richer result but roughly doubles the saturated fat. You could also use a carton of unsweetened soya milk for a lighter, less coconut-forward dal.

Spinach

Fresh baby spinach wilts quickly, but frozen spinach works just as well and is often cheaper. Use around 250g frozen spinach, defrosted and squeezed to remove excess water. Kale, cavolo nero or chard can also be used, though they need a few extra minutes to soften. If you enjoy seasonal dals, my pumpkin dal is another warming option.

Tandoori masala

As the tandoori masala is the only seasoning on the tofu, choose one you enjoy. Shop-bought blends vary widely, and some contain salt and food colouring, so check the label. If you don’t have any, mix 1 tsp ground cumin, 1 tsp ground coriander, 1 tsp smoked paprika, ½ tsp garam masala, ½ tsp ground ginger and ½ tsp Kashmiri chilli powder.

Tinned tomatoes

Chopped tomatoes, plum tomatoes or passata all work. You can also use 4 to 5 fresh ripe tomatoes, chopped, although the dal may need a few extra minutes of simmering.

Lemon juice

Lime juice works equally well, both on the tofu and squeezed over the finished dal, and adds a slightly more fragrant finish. Both contribute vitamin C to support iron absorption.

Olive oil

Rapeseed oil or any neutral cooking oil can be used instead of olive oil.

Dietitian tips

1. Finish with lemon to boost iron absorption

Squeeze fresh lemon over the dal just before eating, or serve it with a side salad dressed with lemon or lime juice. The vitamin C helps increase the absorption of non-haem iron from the lentils, tofu and spinach. Sliced peppers, kachumber salad or a piece of vitamin C-rich fruit afterwards work too.

2. Leave a gap between meals and tea or coffee

Tea and coffee contain polyphenols, including tannins, which can reduce non-haem iron absorption when consumed with a meal. If iron is a concern for you, try to leave an hour or so either side of iron-rich meals before having a cup of tea or coffee.

3. Tear the tofu, don’t cut it

Rather than cutting the tofu into neat cubes, tear it into rough, bite-sized pieces with your hands. The craggy, uneven edges soak up the tandoori masala and lemon juice much better and crisp up beautifully in the air fryer or oven. Firm tofu doesn’t need pressing first, so just drain it and tear.

4. Rinse the lentils well

Rinse both lentils in a sieve under cold running water until the water runs mostly clear, and pick out any small stones from the brown lentils. This removes excess starch and debris, reduces foaming during cooking and helps lower phytate levels slightly.

5. Add the spinach at the end

Stir the spinach in just before serving and cook only until it wilts. This keeps its bright green colour and helps preserve heat-sensitive nutrients such as folate and vitamin C.

6. Adjust the consistency to suit you

Dal thickens as it stands. If you prefer it looser, stir in a splash of hot water before serving. If it’s too thin, simmer uncovered for a few more minutes.

7. Batch cook for busy weeks

This recipe doubles easily. Portion leftover dal into containers for lunches or freeze it for nights when you need a quick, nourishing meal. Store the tofu separately if you’d like to keep it crisp.

8. Think about iron across the whole day

Including iron-rich foods at several meals, such as fortified breakfast cereals, wholegrain bread, pulses, tofu, nuts and seeds, is more effective than relying on one iron-rich dinner. Variety across the week makes the biggest difference.

Frequently asked questions

Is spinach dal high in iron?

Yes. Each portion of this spinach dal with tandoori tofu provides around 11mg of iron, roughly 77% of the 14mg Nutrient Reference Value. Most of the iron comes from red and brown lentils and tofu, with smaller amounts from spinach and spices.

How can I absorb more iron from this dal?

Squeeze fresh lemon over the dal just before eating, or serve it with a side salad dressed with lemon or lime juice. Vitamin C increases the absorption of non-haem iron from plant foods. Avoid drinking tea or coffee with the meal, as they can reduce iron absorption.

Does spinach help with iron absorption?

Spinach contains iron, but it also contains oxalates, which reduce how much iron is absorbed. It does provide vitamin C, which supports iron absorption, so it’s a helpful addition, but lentils and tofu are the more reliable iron sources in this recipe.

Is this dal vegan?

Yes. It contains no meat, dairy or eggs. Some ready-made spice mixes and naan breads contain dairy, so always check the labels.

Do I need to soak the lentils?

No. Neither red nor brown lentils need soaking. Just rinse them well before cooking. Brown lentils take a little longer, so the dal simmers for around 35 minutes.

Can I make this dal without tofu?

Yes. The dal is delicious on its own, but the tofu adds protein, iron and calcium. Without it, the protein content drops to around 19g per portion. Roasted chickpeas make a good alternative topping.

Can I make it without coconut milk?

Yes. Replace the coconut milk with the same amount of water or unsweetened soya milk. The dal will be lighter and less creamy, and much lower in saturated fat.

Should I cook the tofu in the air fryer or the oven?

Either works. The air fryer is quicker, taking 12 to 15 minutes at 200°C, and gives the crispiest edges. In the oven, bake at 200°C (180°C fan) for 25 to 30 minutes, turning halfway. Both cook the tofu while the dal simmers.

Can I fry the tandoori tofu instead?

Yes. Heat a large frying pan over a medium-high heat and fry the coated tofu for 8 to 10 minutes, turning occasionally, until golden and charred at the edges.

Is this recipe gluten-free?

Yes, the dal and tofu are naturally gluten-free. Some asafoetida and spice blends contain wheat flour, so check the labels and serve with rice or gluten-free flatbreads if needed.

How spicy is this dal?

It’s mild to medium, and the coconut milk softens the heat. Most of the heat comes from the green chilli and your tandoori masala. Leave out the chilli and use a mild masala for a child-friendly version.

Can I freeze spinach dal?

Yes. Cool the dal quickly, then freeze in airtight containers for up to 3 months. Defrost thoroughly in the fridge and reheat until piping hot, adding a splash of water to loosen it.

How long does spinach dal keep in the fridge?

Store the dal and tofu in airtight containers in the fridge and eat within 3 days. Reheat until piping hot throughout.

Is this dal suitable for children?

Yes. Leave out the chilli, reduce the salt and blend or mash the dal for younger children. Cut the tofu into small, age-appropriate pieces. Lentils and tofu are excellent sources of iron for growing children.

What should I serve with spinach dal?

Basmati rice, brown rice, chapatis, naan or roti all work well. Add lemon wedges for squeezing over, or a simple kachumber salad of tomato, cucumber and onion dressed with lemon or lime juice for freshness and extra vitamin C.

Ingredients and how to make

Ingredients

You will need the following ingredients for this recipe:

For the tandoori tofu

• Firm tofu, ideally calcium-set
• Tandoori masala
• Lemon juice
• Olive oil

For the spinach dal

• Red split lentils and brown lentils
• Olive oil
• Onion, garlic, fresh ginger and green chilli
• Ground turmeric, ground coriander and garam masala
• Tinned chopped tomatoes
• Tinned reduced-fat coconut milk
• Fresh spinach
• Lemon or lime, to serve
• Fresh coriander, to serve

Use the precise weights in the recipe card below this article. The quantities determine the texture of the dal and the nutritional values per portion.

Method

1. Coat the tofu. Preheat the air fryer or oven to 200°C (180°C fan). Drain the tofu and tear it into rough, bite-sized pieces. There’s no need to press it, and the rough edges absorb the flavours much better than neat cubes. Toss with the tandoori masala, lemon juice and a tablespoon of olive oil until evenly coated.
2. Cook the tofu. Air fry for 12 to 15 minutes, shaking the basket halfway, or spread on a lined baking tray and bake for 25 to 30 minutes, turning halfway, until golden and charred at the edges. Prefer to fry it? Cook it in a frying pan over a medium-high heat for 8 to 10 minutes instead.
3. Build the dal base. While the tofu cooks, heat the remaining olive oil in a large, heavy-based pot, add the onion and cook for 6 to 8 minutes until soft. Stir in the garlic, ginger and chilli, followed by the turmeric and ground coriander.
4. Simmer the lentils. Add the rinsed red and brown lentils, chopped tomatoes, reduced-fat coconut milk, water and salt. Bring to the boil, then simmer, partially covered, for 30 to 35 minutes, stirring occasionally, until the brown lentils are tender and the red lentils have broken down.
5. Add the spinach. Stir in the garam masala and spinach, a handful at a time, until wilted.
6. Serve. Spoon the dal into bowls, top with the tandoori tofu and scatter over fresh coriander. Squeeze fresh lemon over the top just before eating, or serve with a side salad dressed with lemon or lime juice, to help your body absorb more of the iron.

Cooking the tofu in the air fryer or oven while the dal simmers keeps things hands-off and gives you crisp, charred edges without standing over a frying pan.

This recipe is…

• Vegan, when made with suitable ingredients.
• Rich in iron, providing around 77% of the NRV per portion.
• High in protein and fibre.
• A source of calcium when made with calcium-set tofu.
• Dal made in one pot, with air fryer or oven tofu.
• Naturally gluten-free (check your spice blends).
• Nut-free.
• Suitable for batch cooking and freezing.

Variations

Spinach and chickpea dal

Add a drained tin of chickpeas along with the lentils for extra texture, protein and fibre.

Lighter spinach dal

Use half the tin of reduced-fat coconut milk and top up with water for an even lighter dal.

Extra-rich spinach dal

Swap the reduced-fat coconut milk for full-fat for a richer, more indulgent dal. This roughly doubles the saturated fat.

Tarka dal with tandoori tofu

Finish the dal with a tarka of mustard seeds, sliced garlic and dried chillies sizzled in a little olive oil.

Sweet potato and spinach dal

Add 300g of diced sweet potato with the lentils for a sweeter, heartier dal that’s a good source of beta-carotene.

Tandoori tempeh

Swap the tofu for tempeh. Steam it for 10 minutes before coating it in the tandoori masala, lemon and olive oil to soften its flavour.

Extra-green dal

Add a handful of frozen peas or chopped kale with the spinach for even more colour and fibre.

Serving suggestions

For a midweek dinner

Serve with basmati or brown rice, with lemon wedges on the side for squeezing over.

For a weekend feast

Pair the dal with my baked pakoras, veggie samosas or a pot of chana masala for a full Indian-inspired spread.

To boost iron absorption

Squeeze fresh lemon over the top, or add a side salad such as kachumber (tomato, cucumber and red onion) dressed with lemon or lime juice. You could also finish the meal with vitamin C-rich fruit such as kiwi, orange or strawberries.

For packed lunches

Pack the dal with cooked rice in a lunch box and keep the tofu in a separate container. Reheat until piping hot.

For a lighter meal

Serve a bowl of dal on its own topped with the tofu, a squeeze of lemon and plenty of fresh coriander.

More recipes you’ll love

If you enjoyed this spinach dal with tandoori tofu, you might also enjoy exploring more iron-rich, plant-based recipes from The Vegan Dietitian.

Made this recipe?

If you make this one-pot spinach dal with tandoori tofu, I would love to hear how it turned out!

Did you keep it mild or turn up the heat? Did you make the tofu in the air fryer, the oven or a frying pan?

Leave a comment or rating below and share your favourite variation. Your feedback helps others discover simple, practical plant-based recipes.

If you share your dal on Instagram, tag me so I can see your creations.

Happy cooking!