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10 vegetarian meals high in iron

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Looking for some vegetarian recipes high in iron? Here’s 10 recipe ideas for getting your daily dose.

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  • 10 vegetarian meals high in iron
      • 1. Lentil and Spinach Curry
      • 2. Chickpea and Sweet Potato Stew
      • 3. Tofu Stir-Fry with Broccoli and Bell Peppers
      • 4. Quinoa Salad with Roasted Vegetables
      • 5. Black Bean and Avocado Wraps
      • 6. Vegetable Chili
      • 7. Spinach and Mushroom Frittata
      • 8. Stuffed Bell Peppers with Quinoa and Black Beans
      • 9. Hummus and Veggie Pita
      • 10. Iron-Boosting Smoothie
      • Tips for Maximizing Iron Absorption:

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10 vegetarian meals high in iron

Here are a list of ideas for high-iron vegetarian meals that are both nutritious and delicious:

1. Lentil and Spinach Curry

  • Ingredients: Lentils, spinach, onions, garlic, ginger, tomatoes, coconut milk, curry spices (cumin, coriander, turmeric), olive oil.
  • Why it’s high in iron: Lentils and spinach are both excellent sources of non-heme iron, and cooking with vitamin C-rich tomatoes helps enhance iron absorption.
  • Tip: Serve with brown rice or quinoa to boost the meal’s protein content.

2. Chickpea and Sweet Potato Stew

  • Ingredients: Chickpeas, sweet potatoes, kale, onions, garlic, vegetable broth, cumin, paprika, and a dash of lemon juice.
  • Why it’s high in iron: Chickpeas and sweet potatoes provide a good amount of iron. Kale also adds a good dose of non-heme iron along with folate and vitamin K.
  • Tip: Pair this with whole-grain bread to improve iron absorption.

3. Tofu Stir-Fry with Broccoli and Bell Peppers

  • Ingredients: Tofu, broccoli, bell peppers, soy sauce, garlic, ginger, sesame oil, and a sprinkle of sesame seeds.
  • Why it’s high in iron: Tofu is a great source of iron, and the vegetables contribute additional nutrients. Broccoli and bell peppers provide vitamin C, which helps with iron absorption.
  • Tip: Serve with brown rice or quinoa for a full meal.

4. Quinoa Salad with Roasted Vegetables

  • Ingredients: Quinoa, roasted beets, carrots, spinach, pumpkin seeds, and a lemon-tahini dressing.
  • Why it’s high in iron: Quinoa is a complete protein and a good source of iron. The roasted beets and spinach also contribute significantly to the iron content.
  • Tip: Adding a few sliced oranges or a squeeze of lemon can boost vitamin C intake to help iron absorption.

5. Black Bean and Avocado Wraps

  • Ingredients: Black beans, avocado, spinach, whole-grain wraps, salsa, and lime.
  • Why it’s high in iron: Black beans are rich in iron, and avocado provides healthy fats. Whole grains from the wrap add extra fiber and iron.
  • Tip: Add a handful of pumpkin seeds to the wrap for an extra iron boost.

6. Vegetable Chili

  • Ingredients: Kidney beans, black beans, tomatoes, bell peppers, onions, garlic, chili powder, cumin, and vegetable broth.
  • Why it’s high in iron: Kidney beans and black beans are both packed with iron. The chili powder and tomatoes also support the absorption of iron due to their vitamin C content.
  • Tip: Serve with a side of cornbread made with whole cornmeal to add more fiber and iron.

7. Spinach and Mushroom Frittata

  • Ingredients: Tofu, spinach, mushrooms, onions, garlic, nutritional yeast, olive oil, and herbs (like basil and thyme).
  • Why it’s high in iron: Spinach and mushrooms are both great sources of iron, while tofu provides protein and additional nutrients.
  • Tip: Add some bell peppers or tomatoes for an extra vitamin C boost.

8. Stuffed Bell Peppers with Quinoa and Black Beans

  • Ingredients: Bell peppers, quinoa, black beans, corn, onions, garlic, diced tomatoes, and chili spices.
  • Why it’s high in iron: Quinoa and black beans are both rich in iron. The peppers add extra fiber and antioxidants.
  • Tip: Top with a little avocado or nutritional yeast for a creamy, savory finish.

9. Hummus and Veggie Pita

  • Ingredients: Whole-grain pita bread, hummus, cucumber, spinach, tomato, and olives.
  • Why it’s high in iron: Hummus (made from chickpeas) is a good source of iron, and whole-grain pita adds more iron along with fiber.
  • Tip: Include a side of roasted sweet potatoes or a salad with vitamin C-rich ingredients to help with iron absorption.

10. Iron-Boosting Smoothie

  • Ingredients: Spinach, banana, peanut butter, almond milk, chia seeds, and a splash of orange juice.
  • Why it’s high in iron: Spinach and chia seeds are packed with iron, while peanut butter adds protein and healthy fats. The orange juice provides vitamin C, which boosts iron absorption.
  • Tip: You can also add some pumpkin seeds or a scoop of spirulina for additional iron.

Tips for Maximizing Iron Absorption:

  • Combine with Vitamin C: Foods rich in vitamin C (like citrus fruits, tomatoes, bell peppers) help boost the absorption of non-heme iron found in plant-based foods.
  • Avoid Tea and Coffee During Meals: These drinks can inhibit iron absorption, so try not to consume them with meals.
  • Cook with Cast Iron: Cooking in cast-iron pans can increase the iron content of your food, especially acidic foods like tomatoes.

These meals provide a good mix of plant-based iron sources and ingredients that help boost absorption. You can rotate them throughout the week for variety!

Further reading:

  • Beginners Guide to Daily Dozen Meal Prep

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10 vegetarian meals high in iron.

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