Known to most, iron is one of the most vital minerals in our body, Iron helps with the growth and development of the human body. As well it being essential for making hemoglobin, a protein that carries oxygen in our red blood cells in our respiratory system along with other organs as well as myoglobin, another protein that delivers oxygen to the muscles. Now sometimes dietary supplements aren’t enough for people. Some people might need to incorporate more iron through their diet. So for that, I have some delicious recipes that’ll boost your iron intake!
1. Slow-Cooker Baked Beans
Now beans are known for their known for their mass amount of protein but they also have lots of iron (depending on the bean). Baked beans are definitely a classic side dish, especially when it comes to barbecue. These sweet, smoky beans will have you side-eyeing Bush’s beans. Serves up to 6 people.
Ingredients:
- 1 (16-ounce) bag great northern beans.
- 1 tbsp. salt.
- 1/2 cup molasses (not blackstrap).
- 1 cup brown sugar.
- 3/4 cups ketchup.
- 1 1/2 cups reserved bean-soaking liquid.
- 1/2 cup Dijon mustard.
- 1 onion, chopped.
- 6 cloves garlic, peeled and crushed.
- 1 tsp. onion powder.
- 1 tsp. garlic powder.
- 1/2 tsp. liquid smoke.
- 1 tsp. cayenne pepper (optional).
Directions:
Step 1. Add your beans and the salt to a large bowl. Cover the beans with two inches of water, and let them soak overnight. To quick soak, add the beans and salt to a large pot and fill it with water. Bring the pot to a boil, cover, and let the beans soak for an hour.
Step 2.Strain the beans, discarding the liquid. Add the beans and all remaining ingredients to your slow cooker, along with 1 1/2 cups of water.
Step 3. Set your slow cooker to high, and cook the beans for 8-10 hours, until they’re tender. You may need to add the remaining water during the cooking process; you want to keep the beans almost completely covered with liquid as they cook. Stir the beans occasionally, so that any beans that are on top get a chance to really get into the sauce you’ve made.
2. Little Green Goddess Soup
Now this soup is sure to be a hit, especially with the cold weather outside. With the powerful trio of broccoli, kale, and spinach this soup is sure to give a super-boost of iron-rich goodness. Serves up to four people.
Ingredients:
-
- 1 tbsp. of coconut oil.
- 1 large white onion.
- 2 cloves of garlic.
- 1 1/2 tsp. of cumin.
- A pinch of coarse salt.
- 12 oz. of broccoli.
- 3.5 oz. of kale.
- 3.5 oz. of spinach.
- 1 Liter of vegetable or chicken stock.
- 200mL of coconut milk.
Directions:
Step 1.Dice the onion and mince the garlic. Add the tablespoon of coconut oil, garlic and onion in a large pot on medium heat. Sprinkle in cumin along with a pinch of coarse salt and stir well. Place the lid on and let the onions soften for around 3 minutes.
Step 2. Cut the broccoli into florets and dispose of the stalks from the kale. Put the broccoli, spinach and kale into the pot and dispose vegetable scraps. Transfer the stock into the pot and stir. Lower the heat to let it simmer and then cover it. Allow it to simmer for about 10-15 minutes, until the broccoli is soft.
Step 3. When the broccoli is tender, transfer the pot’s contents to a blender (this might need to be done in batches) and blend until it’s a creamy consistency.
Step 4. Return the blended contents to pot, on low-medium heat and add in the coconut milk.
Step 5. Garnish with toasted pumpkin seeds and a dash of tahini
3. 20-Minute Sun Dried Tomato Pasta with Spinach
Another great dish to incorporate into your list of dinner ideas. Now unbeknownst to some, sun-dried tomatoes have an immense amount of iron. So, this ingredient mixed with spinach is another super-boost iron dish. Serves up to 8 people.
Ingredients:
-
- 16 oz. of any pasta of your choice
- 1 (8.5 oz) jar of sun-dried tomatoes.
- 2 garlic cloves.
- 1 cup fresh basil leaves
- 1/4 tsp. red pepper flakes.
- 1 1/2 cups fresh baby spinach
- 1/4 cup grated parmesan cheese
- Kosher salt and fresh ground black pepper.
Directions:
Step 1.Boil pasta in water according to package directions until well done.
Step 2. As the pasta cooks in a food processor, pulse the tomatoes and their oil until thoroughly mixed. After pulsing the mixture, add in the garlic, basil, and red pepper flakes. Season with salt and pepper to taste. The mixture should be a paste-like consistency. It will be thick and you may need to stop the food processor to scrape the sides.
Step 3. Drain the pasta, save 1 cup of the pasta water. Return the pasta to pot, stirring in the spinach, sun-dried tomato pesto, and pasta water. Stir until the spinach has wilted. Then add the Parmesan cheese. Taste for salt and pepper.
Step 4. Serve with a sprinkle of chopped basil and more Parmesan, if desired.
4. Vegan Lentil Stew
Besides this stew being rich in iron, it’s also full of fiber, vitamin C, and calcium. Perfect soup to build up your immunity during this winter season. Serves up to 4 people .
Ingredients:
- 40g of dried porcini mushrooms, roughly chopped.
- 7.05 oz. of dried brown lentils.
- 1 1/2 tbsp. chopped rosemary.
- 3 tbsp. rapeseed oil.
- 2 large onions, roughly chopped.
- 150g chestnut baby button mushrooms.
- 4 garlic cloves, finely grated.
- 2 tbsp. vegetable bouillon powder.
- 2 large carrots, cut into chunks.
- 3 celery sticks, chopped.
- 500g potatoes, cut into chunks.
- 200g cavolo nero (a type of kale), shredded.
Directions:
Step 1. Soak the mushrooms in boiling water for 10 mins. Boil the lentils in a pot for 10 mins. Drain and rinse both the mushrooms and lentils. Then tip into a pan with the dried mushrooms and soaking water (don’t add the last bit of the liquid as it can contain some grit), rosemary and two liters water. Season, cover and simmer for 20 mins.
Step 2. Meanwhile, heat the oil in a large pan and fry the onions for five mins. Stir in the fresh mushrooms and garlic and fry for five mins more. Stir in the lentil mixture and bouillon powder, then add the carrots, celery and potatoes. Cover and cook for 20 mins, stirring often, until the veg and lentils are tender, topping up the water level if needed.
Step 3. Remove any tough stalks from the cavolo nero, then add to the pan and cover and cook for five mins more.
5. One Pot Broccoli and Three-Cheese Pasta
Now who doesn’t love the sound of broccoli and peas smothered in ooey-gooey cheesy goodness? And one of the best things about these one-pot recipes, it reduces the amount of dishes used while cooking. While eating this creamy delicious pasta, you get a good dose of iron in your system. (And if you don’t like any of the cheeses listed in the recipe, you can substitute. You can use cheeses like gouda or Monterey jack).
Ingredients:
- 1/2 lbs of orecchiette, or another short pasta.
- 1 clove of garlic, finely minced.
- 1/2 medium lemon, zest only.
- 60g of goat cheese.
- 100g cheddar, thinly sliced.
- 150g mascarpone cheese.
- 1 cup of heavy whipping cream.
- 2 cups water.
- 2 tsp. olive oil.
- 1/2 lbs. of broccoli, cut into florets and small pieces.
- 1 cup of peas (fresh, frozen or canned).
- 1/4 tsp. red pepper chili flakes (optional).
- 1/2 tsp. kosher salt, plus more to taste if desired.
- 1/2 tsp. ground black pepper, plus more to taste if desired.
Directions:
Step 1.Put pasta, garlic, lemon zest, goat’s cheese, cheddar, mascarpone, cream, water and olive oil into a large pot over high heat.
Step 2. Bring to a boil, reduce heat to medium, and add broccoli and peas. Season lightly with salt and pepper and chili flakes if using.
Step 3. Bring to a boil, reduce heat to medium, and add broccoli and peas. Season lightly with salt and pepper and chili flakes if using.
6. Mushroom & Tofu Stir-Fry
Now who doesn’t love a classic stir-fry every once in a while. The taste of those smoky vegetables tossed in taste of the tangy, slightly sweet oyster sauce. The iron boost coming from the crispy toasted tofu. Serves up to five people.
Ingredients:
- 4 tbsp. of peanut or canola oil, divided.
- 1 lb. of mixed mushrooms, sliced.
- 1 medium red bell pepper, diced.
- 1 bunch of scallions, trimmed and cut into 2-inch pieces.
- 1 tbsp. of grated fresh ginger.
- 1 large garlic clove, grated.
- 1 (8 oz.) container of baked tofu or smoked tofu, diced.
- 3 tbsp. oyster sauce or vegetarian oyster sauce.
- 2 tsp. olive oil.
Directions:
Step 1. In a large flat-bottom wok or cast-iron skillet, heat up two tablespoons of oil on high. Add in mushrooms and bell pepper; sauteed for about four minutes. Then mix in the scallions, ginger and garlic; cook for 30 seconds more. Move the vegetables to a bowl.
Step 2. With the remaining two tablespoons oil, add the tofu to the pan. Cook until golden brown, for three to four minutes. Mix in the vegetables and oyster sauce. Stir until hot, about one minute.
Written by Saniya Fields
Sources
Brit + Co – 16 Recipes With Iron Rich Foods To Take You Beyond Meatless Monday by Dana Sandonato
BBC Good Food – Iron-Rich Recipes by BBC GoodFood
Eating Well – 21 Recipes to Boost Your Iron Intake by Jessica Ball
Top and featured image Courtesy of Jeremy Keith’s Flickr Page – Creative Commons License
Inset image Courtesy of You As A Machine’s Flickr Page – Creative Commons License
