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
- In a large bowl or platter, place the green leafy vegetables. Add the onion slices.
- 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.
- Top with avo slices, coriander and orange zest.
- Juice the one orange and slice the other into segments, removing the pith. Add the orange segments to the salad.
- Mix the juice with two tablespoons of extra-virgin olive oil and drizzle over the salad as desired.
- Season with salt and pepper to taste and serve.
For more information about iron and an iron-rich list of foods, click here.