iron-rich Archives - Medshield Movement

Healthy Plant-Based Iron-Rich Recipe

It’s common knowledge that red meat is high in iron, but what if you’re vegetarian or vegan? Here is an iron-rich plant-based recipe that ticks all the boxes

This vegan recipe contains a variety of iron-rich plant-based ingredients and has a dose of vitamin C to help the body absorb the iron too.

Baby Spinach, Tofu and Orange Winter Salad

This plant-based dish is high in iron and – thanks to the orange segments – gets the kick of vitamin C which helps your body to absorb iron. It’s also a great well-balanced meal with carbs, protein and fats, plus nutritious veggies. This recipe serves 2

  • 100g baby spinach
  • 20g water cress
  • ¼ to ½ red onion, very finely sliced
  • 200g firm tofu
  • 1 avocado, sliced into thin slivers
  • 2 oranges, zested
  • Handful coriander leaves
  1. In a large bowl or platter, place the green leafy vegetables. Add the onion slices.
  2. Press the tofu to remove excess water with paper towels, then crumble over the salad as you would with a large block of feta. Toss all together.
  3. Top with avo slices, coriander and orange zest.
  4. Juice the one orange and slice the other into segments, removing the pith. Add the orange segments to the salad.
  5. Mix the juice with two tablespoons of extra-virgin olive oil and drizzle over the salad as desired.
  6. Season with salt and pepper to taste and serve.

For more information about iron and an iron-rich list of foods, click here.

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