20 Amazing Iron-rich Recipes for Meatless Meals
18th December, 2020
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Get your daily dose of iron, along with other necessary nutrients, with these vegetarian recipes. They're wholesome and oh so nummy that you'll want more. The importance of meeting your daily iron requirements cannot be overstated. And if you’re a vegetarian, you need to pay special attention to the amount of iron you intake. Most plant-based sources provide non-heme iron, so you need to pair them with enough vitamin C-rich fruits and vegetables to help your body absorb iron easily. From beans and lentils to leafy greens and tofu, these recipes use all potent sources of iron for easy, mouth-watering dishes to keep you healthy and happy.
Spiced carrot and lentil soup sabkezendegi.com
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Spiced carrot and lentil soup
Lentils are considered to be one of the best sources of iron, and this soup is full of that. It is filling, packed with spicy flavor, and perfect for lunch or supper. Making it is quite easy and takes less than 30 minutes. For that extra something, don't forget to top it with a dollop of yogurt.
Black bean arugula tostadas www.verywellhealth.com
02
Black bean arugula tostadas
Like lentils, beans are rich sources of iron. This meatless but delectable version of a Mexican classic recipe features black beans, which are known to be packed with powerful antioxidants called anthocyanins. To boost its antioxidant, anti-inflammatory properties and add more flavor, pair the dish with turmeric guacamole. The tacos won’t take more than 20 minutes of prep time, and they will fulfill more than 80 percent of your daily fiber requirements.
Spinach crepes with creamy mushrooms feedmyfit.com
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Spinach crepes with creamy mushrooms
If you’ve never tasted a crepe before, you should give this creamy, healthy recipe a whirl. The light, fluffy crepe is made from spinach and chickpea flour, both of which are excellent sources of iron. What’s great is that you can make it in just under 15 minutes. However, don’t forget to soak the chickpeas overnight. You can have the crepe with a creamy, mushroom filling to make a meal out of it.
One-pot cheesy Mexican lentils, black beans, and rice www.lentils.org
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One-pot cheesy Mexican lentils, black beans, and rice
This nutritious recipe is a whole meal in itself. It’s laden with lentils and black beans and is not only superabundant in iron and protein but is also gluten-free. This dish is made in a single pot. Don’t forget to cook this in a cast-iron pot, as it helps absorb the nutrients. After it simmers for about 35-45 minutes, add your favorite seasoning and a generous amount of cheese.
Quinoa salad with grilled halloumi www.cakapsehat.com
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Quinoa salad with grilled halloumi
If you’re planning to eat something easy, light, and rich in iron for lunch or dinner, this veggie salad is a great option. It has quinoa that is gluten-free and a great source of protein, iron, calcium, and B vitamins. The addition of the tangy and salty halloumi makes the dish even more flavorful. Because of its high melting point, halloumi is ideal for grilling or frying.
Spinach soup with chickpeas steemit.com
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Spinach soup with chickpeas
Spinach is often touted as a leafy green loaded with iron and a wide variety of beneficial vitamins and minerals. This simple and hearty vegetable soup is chock full of iron and plant proteins. The extra dose of protein and flavor comes from chickpeas or garbanzo beans. Moreover, this soup is low in calories, gluten-free, and quickly provides you with long-lasting energy.
Crispy roasted kale www.acouplecooks.com
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Crispy roasted kale
If you’re looking for ways to incorporate more iron in your meals, try this crispy, roasted kale. When it comes to iron content, kale is as good as spinach and extremely nutritious. Massage the kale and add in some olive oil, kosher salt, and freshly ground black pepper. Make sure to serve it with a squeeze of lemon juice for some zing!
Swiss chard lentil quinoa burgers lightorangebean.com
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Swiss chard lentil quinoa burgers
This special burger recipe uses three main iron-rich ingredients: lentils, quinoa, and Swiss chard. Quinoa and lentils not only add extra protein and carbohydrates, but they also give the burgers a chewy and dense texture. Swiss chard brings a unique flavor altogether. Top the burgers with some tahini or guacamole to make a delicious, wholesome lunch that your kids will absolutely love.
Creamy mushroom pasta with peas and ricotta foolproofliving.com
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Creamy mushroom pasta with peas and ricotta
Pasta is a surprisingly good source of iron if you substitute the refined flour with brown rice flour. This recipe has fresh peas that are as nutritious and rich in iron content as beans and lentils. Plus, the addition of ricotta cheese and lemon zest brings abundant flavor to the dish. It’s quick and easy to make and perfect for a busy day.
Tofu and spinach cannelloni www.diakonima.gr
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Tofu and spinach cannelloni
Tofu is another protein and iron-rich food that you’d want to make a part of your regular diet. This recipe is a vegan version of cannelloni pasta stuffed with a mixture of spinach and soft, creamy tofu. It takes a while to cook, but your patience will be rewarded with a lip-smacking dish flavored with tomato sauce and garlic. Additionally, it is low in fat and helps lower cholesterol.
Red curry lentil soup with kale diabetestalk.net
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Red curry lentil soup with kale
If you’re serious about upping your iron levels, legumes have to be a part of your diet. The lentils in this dish provide your body with about 30 percent of daily iron requirements. Plus, kale increases the iron content of the dish, and tomatoes, which are rich in vitamin C, contribute to the easy absorption of iron.
Kale and lentil stuffed sweet potato laurencariscooks.com
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Kale and lentil stuffed sweet potato
Although the main ingredients are the same as the previous dish, the introduction of sweet potato (or even regular potatoes) is a game-changer. This dish is a complete meal in itself that you can enjoy for lunch or dinner. It’s also rich in protein, fiber, and vitamin A and C. And if you’re tired of eating kale, swap it for other dark leafy greens like spinach, Swiss chard, or mustard greens.
Stuffed potato skins www.onegreenplanet.org
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Stuffed potato skins
Did you know that the skin of a potato is an excellent source of iron? Think about your health before peeling potatoes the next time. This recipe involves stuffing the skins of Russet potatoes with an iron-rich mixture of lentils and black-eyed peas. It’s a simple dish with an extremely tasty filling. To make it more interesting, serve the skins with mashed potatoes on the side.
Lentil walnut burger buns with creamy cashew pesto www.hotforfoodblog.com
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Lentil walnut burger buns with creamy cashew pesto
Why buy unhealthy burger buns from the supermarket when you can easily make healthy, iron-loaded burger buns at home? These buns are made with lentils and raw walnuts that are full of heart-healthy fats and potent antioxidants. Made from raw cashews, garlic, basil leaves, lemon juice, and almond milk, the creamy cashew pesto is richly-flavored and tastes so delicious with these buns that you will not miss ketchup or mustard.
Creamy pumpkin seed alfredo with kale and sweet peas fire-and-earth-kitchen.square.site
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Creamy pumpkin seed alfredo with kale and sweet peas
Pumpkin seeds are full of healthy fats, magnesium, and antioxidants. This pasta dish is mouth-watering and nutritious, and it’s so creamy that both kids and adults will love it. This recipe uses hulled pumpkin seeds, along with kale and peas. It’s so easy to make and does not take more than 15 minutes to cook.
Black-eyed pea teriyaki bowl www.onegreenplanet.org
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Black-eyed pea teriyaki bowl
After a day’s worth of work, all you need is this bowl of black-eyed pea teriyaki. This quick and simple dish contains iron-rich black-eyed peas as well as nutrient-dense ingredients like mushrooms, broccoli, and eggplant. You can drizzle this delicious sauce made from soy sauce, molasses, tomato paste, ginger, and some spices for some extra punch.
Butter bean and tomato stew dishingupthedirt.com
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Butter bean and tomato stew
This recipe has a good amount of protein and iron from the beans and the flavor from carrots and tomatoes. After seasoning with salt and pepper, you can also stir in some parsley, but if you don’t have that, you can use basil, coriander, or tarragon. This stew is not only a great side dish but you can also make it into a wholesome dinner by pairing it with baked potatoes.
Red lentil loaf www.copymethat.com
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Red lentil loaf
If you’re vegan and looking for something delicious and nutritious to eat, try this simple red lentil loaf recipe. The base ingredient of this recipe is lentils. Plus, it is packed with iron-rich spinach and kale and flavored with spices. It’s easy to make and perfect for snacking. Top it with some gravy and mashed potatoes for additional flavor.
Roasted red pepper hummus saposyprincesas.elmundo.es
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Roasted red pepper hummus
Never buy hummus from the store! You will be surprised by how healthy and easy it is to make hummus at home. The roasted red peppers give the classic hummus recipe a flavor-packed twist. It is made from chickpeas, so it is rich in both iron and proteins. The dish is also rich in vitamin-C, thanks to the lemon juice. Pair the hummus with your favorite veggie sticks for a quick, healthy snack.
Tofu satay www.onegreenplanet.org
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Tofu satay
This is another tofu dish that is packed with flavor and is super easy to make. For this recipe, you have to marinate the sliced tofu pieces in a Thai-style peanut sauce. Grill the sliced tofu pieces till they’re crispy on the outside and soft on the inside. Make sure you serve this dish with fresh or pickled vegetables for extra flavor.