Iron is an essential nutrient that supports everything from energy levels to overall health. While many people associate iron with meat, there are plenty of vegetarian options that can help you meet your daily requirements. Whether you’re looking to diversify your diet or simply enjoy a meatless meal, these flavorful recipes will give you a delicious boost of iron.
Contents
- 1 Spinach and Chickpea Stir-Fry
- 2 Lentil and Sweet Potato Curry
- 3 Quinoa Salad with Kale and Sunflower Seeds
- 4 Beet and Black Bean Burger
- 5 Broccoli and Tofu Stir-Fry
- 6 Spinach and Ricotta Stuffed Shells
- 7 Lentil and Vegetable Soup
- 8 Chickpea and Spinach Stew
- 9 Stuffed Bell Peppers with Quinoa and Lentils
- 10 Spinach and Mushroom Frittata
- 11 Black Bean and Sweet Potato Tacos
- 12 Spinach and Quinoa Stuffed Mushrooms
- 13 Lentil and Vegetable Shepherd’s Pie
- 14 More From RetailShout
- 15 The 10 Longest-Running Fast Food Chains in the U.S.
- 16 11 False Beliefs About Canned Food, Debunked
Spinach and Chickpea Stir-Fry
Sauté chopped onions and garlic in olive oil until softened, then add a can of drained chickpeas and cook for a few minutes until they start to brown. Toss in fresh spinach and cook until wilted. Season with cumin, paprika, salt, and pepper, and finish with a squeeze of lemon juice. This quick stir-fry is packed with iron from both the spinach and chickpeas, making it a nutritious and flavorful dish.
Lentil and Sweet Potato Curry
In a large pot, sauté diced onions and garlic in coconut oil until fragrant. Add diced sweet potatoes, red lentils, and curry powder, and stir to coat. Pour in coconut milk and vegetable broth, then simmer until the lentils and sweet potatoes are tender. Finish with fresh cilantro and a dash of lime juice. This hearty curry is rich in iron, thanks to the lentils and sweet potatoes, and is a perfect comfort food.
Quinoa Salad with Kale and Sunflower Seeds
Cook quinoa according to package instructions and let it cool. In a large bowl, combine chopped kale, grated carrots, and cooked quinoa. Toss with olive oil, lemon juice, salt, and pepper. Sprinkle with toasted sunflower seeds and dried cranberries for added texture and sweetness. This salad is a great way to boost your iron intake with the iron-rich quinoa and kale.
Beet and Black Bean Burger
Mash cooked beets and black beans together in a bowl. Add breadcrumbs, minced garlic, cumin, and a pinch of salt. Form the mixture into patties and cook in a skillet with olive oil until browned on both sides. Serve on whole-grain buns with your favorite toppings. These beet and black bean burgers are not only flavorful but also a fantastic source of plant-based iron.
Broccoli and Tofu Stir-Fry
Press and cube firm tofu, then cook in a hot skillet with a little sesame oil until crispy. Remove the tofu and set aside. In the same skillet, stir-fry broccoli florets and sliced bell peppers with soy sauce, garlic, and ginger until tender. Add the tofu back to the pan, toss to combine, and serve over brown rice. This dish is packed with iron from both the broccoli and tofu.
Spinach and Ricotta Stuffed Shells
Cook jumbo pasta shells according to package instructions and set aside. In a bowl, mix ricotta cheese with cooked spinach, minced garlic, and a pinch of nutmeg. Stuff the shells with the spinach mixture and arrange them in a baking dish. Top with marinara sauce and bake until bubbly. These stuffed shells are a comforting way to enjoy spinach, a rich source of iron.
Lentil and Vegetable Soup
In a large pot, sauté diced onions, carrots, and celery in olive oil until softened. Add red lentils, diced tomatoes, vegetable broth, and your favorite spices. Simmer until the lentils are tender, then stir in chopped spinach just before serving. This hearty soup is packed with iron from the lentils and vegetables, making it a nourishing option for any meal.
Chickpea and Spinach Stew
Sauté onions and garlic in olive oil until softened. Add a can of drained chickpeas, chopped tomatoes, and vegetable broth. Simmer until the chickpeas are tender, then stir in fresh spinach and cook until wilted. Season with cumin, paprika, and a pinch of cinnamon for warmth. This simple stew is both flavorful and rich in iron, thanks to the chickpeas and spinach.
Stuffed Bell Peppers with Quinoa and Lentils
Cook quinoa and lentils separately until tender. Mix with sautéed onions, garlic, diced tomatoes, and your favorite spices. Cut the tops off bell peppers and remove the seeds, then stuff with the quinoa-lentil mixture. Bake until the peppers are tender. These stuffed peppers are a delicious and iron-rich option for a satisfying meal.
Spinach and Mushroom Frittata
Whisk eggs in a bowl with a splash of milk, then stir in sautéed mushrooms and fresh spinach. Pour the mixture into a hot, oiled skillet and cook until the edges start to set. Transfer the skillet to the oven and bake until the frittata is fully set. This easy frittata is not only quick to make but also a great source of iron from the spinach and mushrooms.
Black Bean and Sweet Potato Tacos
Roast diced sweet potatoes with olive oil, cumin, and smoked paprika until tender. Warm black beans in a pan with garlic and a splash of water. Assemble the tacos with the roasted sweet potatoes, black beans, and your favorite toppings like avocado, salsa, and cilantro. These tacos are not only delicious but also packed with iron from the black beans and sweet potatoes.
Spinach and Quinoa Stuffed Mushrooms
Cook quinoa according to package instructions and set aside. Sauté minced garlic and chopped spinach in olive oil until wilted. Mix with the cooked quinoa, then stuff into large mushroom caps. Bake until the mushrooms are tender. These stuffed mushrooms are a tasty way to enjoy the iron-rich benefits of both spinach and quinoa.
Lentil and Vegetable Shepherd’s Pie
Cook green lentils until tender and set aside. Sauté diced onions, carrots, and celery in olive oil until softened. Stir in the lentils, then top with mashed potatoes. Bake until the top is golden and crisp. This vegetarian shepherd’s pie is not only comforting but also a fantastic source of iron from the lentils and vegetables.
This article originally appeared on RetailShout.
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