Iron Rich – Sweets, Beans & Greens

Nu Healings Nutrition Ottawa

  1. 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).

  1. 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.
  2. The recipe components are versatile and can be used in other meal ideas.
  3. 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: