Iron is one of the most important minerals your body needs which is included in all human cells, mostly found in red blood cells. It helps to produce hemoglobin which helps the RBCs carry oxygen throughout the body.
Looking to boost your iron levels? Try this great recipe for a healthy, nutritious meal that will help you to up your intake of iron!
(Cooking Time: 45minutes Preparation Time: 10 minutes Servings: 4)
- Amount per Serving
- Calories 185.3g
- Fats 7.5 g
- Cholesterol 0.0mg
- Total Carbohydrate 24.3 g
- Protein 8.7 g
- 1 tablespoon of olive oil
- 1 finely chopped onion
- 1 peeled and grated carrot
- 1 cup of finely sliced button or chestnut mushrooms
- 1 smashed garlic clove
- 1 tbsp of Balsamic vinegar
- 1 tbsp of rosemary, fresh and coarsely chopped
- 1 pound can of diced tomatoes
- ½ pound of cooked red lentils
- Two or three big or medium sweet potatoes.
- In a skillet with 1 teaspoon oil over low heat, cook the onion and carrot for 10 minutes, stirring occasionally, until tender but not brown. Increase the heat a bit, add the mushrooms, and cook for 5 minutes or until they begin to turn brown. Add the garlic, balsamic vinegar, and rosemary, and cook for an additional 2-3 minutes or until most of the liquid has evaporated.
- Add the lentils after the tomatoes have simmered for 10 minutes. When thickened, season and simmer for 5 to 10 minutes.
- In the meantime, use a vegetable peeler or spiralizer to peel the sweet potatoes into long, thin strips, stack them, and then cut the ribbons into 3mm-wide lengths, or use the flatter setting on a spiralizer, to form sweet potato noodles
- The sweet potato noodles should be fried in hot oil for 3 to 5 minutes, or until they are soft and have a lighter orange color.
- Season before pouring into dishes
- Serve and enjoy your iron rich dish!
If you enjoyed this recipe or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.