Iron Rich – Sweets, Beans & Greens
- Three out of the four main ingredients are rich in plant-based iron: spinach, chickpeas, and sesame seeds (tahini paste!)
-6 mg of iron per recipe (meets 40% DV iron needs depending on age and gender).
- The sweet potatoes and lemon juice contain vitamin C. Vitamin C rich unlock plant-based iron’s potential. Other vegetarian examples include: Orange juice with morning cereal, Tempeh in tomato sauce at lunch and strawberries on a kale salad for dinner are all examples of a successful vitamin C + iron marriage.
- The recipe components are versatile and can be used in other meal ideas.
- This vegetarian dish packs in 13 grams of filling fiber, and potatoes are considered a high satiety food – some real meal satisfaction!
Nutrition Information per serving:
420 calories; 10.5 grams of fat; 1.5 grams of sat fat, 71 grams of carbohydrate, 13 grams of fiber, 13 grams of protein.
Jennifer McDaniel: http://fromloverswithlove.com/iron-rich-vegetarian-recipes/