Top 10 Iron Rich Recipes |
Healthy Recipes

Top 10 Iron Rich Recipes

Are you a vegetarian who is looking for Iron-rich vegan recipes to help your iron intake daily? In this post, I introduce you to iron-rich recipes that can be made easily and are also super tasty. These recipes will help amp up your energy and they will keep you feeling full longer.

1. Vegan Lentil Linguine

(Cooking Time: 45minutes \ Preparation Time: 10 minutes\ Servings: 4)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 185.3g
  • Fats 7.5 g
  • Cholesterol 0.0mg
  • Total Carbohydrate 24.3 g
  • Protein 8.7 g

INGREDIENTS

  • 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.

DIRECTIONS:

  • 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!

2. Vegan Iron-rich Chili

(Cooking Time: 45minutes \ Preparation Time: 10 minutes\ Servings: 5)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 320g
  • Fats 7.2 g
  • Cholesterol 22.0mg
  • Total Carbohydrate 37 g
  • Protein 31 g

INGREDIENTS:

  • 1 pound of peeled tomatoes
  • 1 pound of tinned cooked red beans
  • 1 ½ cups of button mushrooms
  • 2 handfuls of textured soy protein
  • 1 onion
  • 1 clove of garlic
  • ½ tsp of cumin powder
  • ½ tsp of oregano powder
  • 2 tbsp of olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

DIRECTIONS:

  • Peel and mince the onion and garlic. Drain the red beans.
  • Clean and slice the button mushrooms into strips.
  • Chop your vegetables, and then carve an onion
  • Heat 2 tablespoons of olive oil in a casserole dish. Sauté the onion and the garlic until it become translucent. Add drained kidney beans and textured soy protein and cook for 5 minutes, mixing well.
  • Add the peeled tomatoes, the mushrooms then the cumin and the oregano. Add salt and pepper. Simmer over low heat for about 45 minutes, stirring regularly. Add water if needed.
  • Serve hot with white rice.

3. Vegan Lentil and Pumpkin Casserole

(Cooking Time: 55minutes \ Preparation Time: 20 minutes\ Servings: 8)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 235g
  • Fats 4.1 g
  • Cholesterol 3.6mg
  • Total Carbohydrate 39 g
  • Protein 13 g

INGREDIENTS:

  • ½ pound of green lentils
  • 1 pound of pumpkin
  • 2 carrots
  • 2 red onions
  • 4 canned peeled tomatoes
  • 1 clove of garlic
  • 2 tablespoons olive oil
  • 1 cup of vegetable broth
  • 2 cloves
  • 2 tbsp of turmeric
  • 1 pinch of salt
  • 1 pinch of ground black pepper

DIRECTIONS:

  • Peel an onion and stick the cloves in it.
  • Chop an onion into dices
  • Put the lentils in a saucepan, cover them with cold water and bring to the boil.
  • At the first broth, lower the heat and simmer over low heat for 25 minutes.
  • Meanwhile, peel the pumpkin and carrots and cut everything into cubes.
  • Do the same with the second onion and the clove of garlic.
  • In a skillet, heat the olive oil and sauté the onion for 2 minutes.
  • Add the diced pumpkin and carrot, garlic, turmeric and stir for 5 minutes over medium heat; then add the vegetable broth and the peeled tomatoes and bring to the boil. Add salt and pepper.
  • Then add the cooked and drained lentils and mix well.
  • Serve hot.

4. Vegan Lentil Spinach Soup

(Cooking Time: 20 minutes \ Preparation Time: 15 minutes\ Servings: 4)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 140g
  • Fats: 2.2 g
  • Cholesterol 0.0mg
  • Total Carbohydrate 18 g
  • Protein 3g

INGREDIENTS:

  • 1 pound of fresh spinach
  • 1 onion
  • 1 cup of vegetable broth
  • 1 tablespoon soy cream
  • 1 tbsp of olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper
  • Peel and chop the onion.

DIRECTIONS:

  • Chop an onion; then in a casserole dish, brown it for 2 minutes in a drizzle of olive oil. Add the spinach and cook for 3 minutes, while stirring.
  • Pour in the vegetable broth and cook for 15 minutes over low heat.
  • Add the soy cream, salt, pepper and mix everything.
  • Pour the hot spinach soup into bowls.
  • Serve and enjoy your soup!

5. Vegan Spinach and Lentil Gratin

(Cooking Time: 45minutes \ Preparation Time: 20 minutes\ Servings: 4-5)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 170g
  • Fats: 2.6 g
  • Cholesterol 0.0mg
  • Total Carbohydrate 21 g
  • Protein 5.6g

INGREDIENTS

  • 1 can (1 pound) crushed tomatoes
  • 3 bay leaves
  • 1/2 teaspoon grated nutmeg
  • ¼ cup of water
  • 1 tbsp of onion powder
  • 1/2 teaspoon of garlic powder
  • A handful of parsley
  • 1 pound of cooked green lentils
  • 1 and 1/2 cups of cashew nuts
  • 1 tbsp of olive oil
  • 3-4 garlic cloves
  • 1 onion
  • 2 ½ cups of spinach leaves

DIRECTIONS:

  • Put the crushed tomatoes in a saucepan.
  • Add bay leaves, the water, onion powder, garlic powder, parsley and nutmeg and cook for 20 minutes.
  • Boil the cashews and cook them for 10 minutes. Then drain the water and pass the walnuts with the water in the blender until a homogeneous mixture is obtained.
  • Divide the onion into cubes and finely chop the garlic.
  • Cut the spinach stems.
  • Heat the olive oil in a pan and grate the onion. Then add the spinach and garlic and fry until the spinach shrinks.
  • Drain the lentils then add them to the tomato sauce with the cashew mixture.
  • Now add the spinach mixture to the tomato sauce and put it in a baking tray greased with a cooking spray.
  • Bake at 225 degrees for 20-25 minutes until the cheese is golden.
  • Serve and enjoy your Gratin!

6. Hemp Guacamole

(Cooking Time: 0 minutes \ Preparation Time: 8 minutes\ Servings: 2)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 120g
  • Fats: 3g
  • Cholesterol 0.0mg
  • Total Carbohydrate 10 g
  • Protein 3g

INGREDIENTS:

  • 1 medium ripe Avocado
  • 2 tsp of Hemp Protein Powder 1 tsp of fresh Mint Leaves
  • 1 tsp of Extra Virgin Olive oil 2 tsp of Hemp Seeds
  • 1/2 clove of Garlic
  • 1 stalk fresh Green Onion 1/2 fresh Tomato
  • half fresh Lime juice
  • Himalayan Salt and 4 colors of ground Pepper for taste
  • Cayenne Pepper or Jalapeño (optional)

DIRECTIONS:

  • Cut the avocado in half and carefully separate the two halves.
  • Remove the large seed (you can plant it in a pot with some soil and it will quickly become a beautiful plant).
  • With a spoon, remove the avocado peel pulp
  • Crash the hemp seeds, pepper, garlic, tomato, mint leaves in the mortar
  • Add a little extra virgin olive oil, salt, and lime juice
  • Add the hemp protein powder
  • Mix everything well to obtain a creamy consistency
  • Add more olive oil (optional)
  • Enjoy your dish!

7. Vegan Cauliflower and Cashew Curry

(Cooking Time: 15 minutes \ Preparation Time: 10 minutes\ Servings: 4)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 145g
  • Fats: 8g
  • Cholesterol 10.0mg
  • Total Carbohydrate 13 g
  • Protein 5.8g

INGREDIENTS:

  • 1 Head of cauliflower
  • 1 head of broccoli
  • 2 cups of unsalted cashew nuts
  • 2 red onions
  • 2 tbsp of yellow curry paste
  • 1 cup of coconut milk
  • 1 tbsp of soy sauce
  • 1/2 tsp of sugar
  • 2 tbsp of olive oil
  • 1 pinch of salt

DIRECTIONS:    

  • Peel and chop the red onions.
  • Carve an onion and chop it into small dices
  • Wash and divide the cauliflower and broccoli florets.
  • Heat the olive oil in a wok.
  • Sauté the red onions for 4 minutes until translucent
  • Add the cauliflower and broccoli florets and sauté for 5 minutes until cooked through but still a little firm.
  • Add the coconut milk, yellow curry paste, soy sauce and sugar. Leave to cook for 7 minutes from the boil
  • Season with salt; then serve hot, sprinkled with crushed cashews!

8. Vegan Lentil Meatballs

(Cooking Time: 30 minutes \ Preparation Time: 10 minutes\ Servings: 5)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 122g
  • Fats: 3.7g
  • Cholesterol 12.0mg
  • Total Carbohydrate 16.7 g
  • Protein 7g

INGREDIENTS:

  • 2 cups of lentils
  • 1 small onion
  • 1 clove of garlic
  • 4 sun-dried tomatoes
  • 1 tbsp of miso
  • 1 tbsp of breadcrumbs
  • 1 tbsp of malted yeast (optional)
  • 1 tbsp of basil (fresh or dried)
  • 1 tbsp of olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

DIRECTIONS

  • In a pot of boiling water, cook the lentils for about 20 minutes. Drain the lentils and set it aside in a bowl.
  • Coarsely blend the lentils with the peeled and finely chopped garlic and onion, breadcrumbs, miso, malted yeast, coarsely chopped sun-dried tomatoes and basil.
  • Season with the salt and the pepper
  • Preheat the oven to 320°F.
  • Using your hands; form meatballs.
  • Place meatballs in a baking dish. Lightly oil the surface of the meatballs and bake for about 10 minutes.
  • Serve and enjoy your lentil meatballs!

9. Lentils With Carrots

(Cooking Time: 60 minutes \ Preparation Time: 10 minutes\ Servings: 2)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 198g
  • Fats: 3g
  • Cholesterol 10mg
  • Total Carbohydrate 32g
  • Protein 12g

INGREDIENTS

  • ½ pound of green lentils (or 1 large tin canned plain lentils)
  • 1 onion
  • 1 clove of garlic
  • 2 carrots
  • 1 tsp cumin
  • 1 tsp turmeric
  • 1 can of tomato (1 pound)
  • 3 cups of vegetable stock
  • 2 tbsp olive oil
  • 2 cups of Smoked tofu (optional)
  • 1 pinch of ground black pepper

DIRECTIONS

  • Peel and mince the garlic and onion
  • Heat the olive oil in a frying pan and add the cumin and turmeric, stir. Add the onion, garlic and carrots cut into rings.
  • Then add the green lentils, tomato pulp and pepper; then, little by little, add the broth and simmer over low heat until the lentils cook and all the broth is absorbed (about 1 hour).
  • You can use a large can of 2 pounds of canned lentils but in this case you add it only at the end of cooking
  • You can add diced smoked tofu for a tastier preparation and an extra portion of protein.
  • Serve and enjoy your dish!

10. Lentils Dhal

(Cooking Time: 40 minutes \ Preparation Time: 10 minutes\ Servings: 4)

NUTRITIONAL FACTS

  • Amount per Serving
  • Calories 82g
  • Fats: 1.5g
  • Cholesterol: 0.0mg
  • Total Carbohydrate 13.2 g
  • Protein 4.9g

INGREDIENTS

  • 1 onion
  • 2 tbsp of olive oil
  • 1 small piece of fresh ginger
  • 2 cloves garlic
  • ½ tsp of cumin, turmeric, coriander, cinnamon, curry
  • 1tbsp of shaved mustard seeds
  • ½ pound of green lentils
  • 1 pound of baby spinach
  • 1 lime
  • 2 cups of coconut cream
  • 1 tbsp of fresh coriander
  • 1 pinch of salt

DIRECTIONS:

  • Peel the onion, slice it thinly and brown it over high heat in an oiled skillet with the peeled and grated ginger, the peeled and crushed garlic cloves, the spices and the mustard seeds.
  • Mix and sauté for a few minutes; then add the green lentils, and moisten with the water.
  • Lower the heat and simmer for 30 minutes. Add water as the lentils absorb it.
  • Wash the spinach, squeeze them dry and add them to the skillet. Incorporate them into the lentils then season with salt.
  • After 10 minutes, squeeze the lemon and add all or part of its juice to the dish. Mix, pour half of the coconut cream and mix together very well.
  • Serve and enjoy your dhal with a dollop of coconut cream and basmati rice!

If you enjoyed this recipe or have suggestions on how we can approve 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.

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