Whilst many of us are aware of the iron-rich nature of certain meats, specifically red meat and liver, vegetarian and vegan sources are often overlooked, but can be an excellent way of ensuring you're including enough iron in your diet.
We've teamed up with nutritionist, Monica Hernandez Solano, who's created a delicious, iron-rich vegan recipe that's perfect for a healthy lunch or dinner. Crammed full of plant-based ingredients that pack a punch in the iron stakes including spinach, pumpkin seeds and lentils, this nutrient-dense dinner is perfect for supporting iron intake in one tasty, balanced meal.
Ingredients (serves 1):
- 50g Onion
- 60g Bell Pepper
- 20g Spinach
- 60g Shitake Mushroom Paste
- 16g Pumpkin Seeds
- 100g Whole Grain Rice
- 116g Tofu
- 15g Cashews
- 1 tbsp Soy Sauce
- 100g Boiled Lentils
- 1 tsp Olive Oil
- 1 tsp Paprika
- Salt & Pepper to Taste
Method
- Cook your brown rice (follow the instructions on the pack)
- Drain the lentils.
- Warm a large skillet over medium-high heat, and add some oil with the bell pepper and onion. Cook it for a few minutes and then add the lentils and paprika and salt to taste. Cook for 3 more minutes and side aside.
- In another pan, add olive oil. Once it's warm, add the tofu, the mushroom paste and soy sauce, stir constantly for 3-5 minutes and then add the pumpkin seeds and the cashews. Cook for another 3 minutes and finally add the spinach. Keep cooking for 2 minutes.
- Top each bowl with the warm brown rice, warm lentils and the tofu with nuts and spinach.
- Enjoy!
Per Serving | 593 kcals | 60g Carbohydrates | 31g Protein | 14mg Iron
Written by
Monica Hernandez Solano
