Plant based iron and a juicy Mexican Salad
Pumping up the plant based iron (non-haem) in this dish with plenty of flavour too…
If you’re aiming to eat more plants you don’t want to miss those ingredients rich in iron so ensure you’re integrating these when you’re making your meals:
- lentils, chickpeas and other beans including kidney
- tofu
- nuts and seeds – almonds and cashews are my go to
- pumpkin, sesame, hemp and flax (linseed) seeds
- leafy green vegetables such as spinach and beetroot leaves, broccoli and brussel sprouts
You will need to eat more of your non-haem (plant based) iron sources than haem (animal tissue) iron sources to meet your daily needs – around 1.5-2 times more.
Team them with a source of Vitamin C – citrus such as a squeeze of lemon for instance to improve the absorption of the iron as Vitamin C and Iron are synergistic nutrients.
SUPER BEAN MEXI SALAD
Gluten free : Dairy Free : Vegan
Serves 4-6
200g corn kernels
300g hard organic tofu, cut into 2cm pieces
2 teaspoons coconut or extra virgin olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
2 teaspoons ground smoky paprika
pinch chilli flakes
400g tin kidney beans, rinsed and drained
400g tin brown lentils, rinsed and drained
2 cups shredded red cabbage
200g cherry tomatoes, cut into quarters
1 red capsicum, seeded and finely chopped
1 yellow capsicum, seeded and finely chopped
1/2 bunch coriander, leaves picked, stalks finely chopped
1/2 cup mint leaves, finely sliced
100g red onion, peeled and finely diced
1 large avocado, peeled and diced
juice of 1 lemon or 2 limes
sea salt and black pepper
Heat a frypan on medium heat, add oil, corn kernels, tofu, cumin, coriander, paprika and chilli and cook 4-5 minutes tossing frequently to coat. Remove from pan and set aside to cool. In a large mixing bowl combine kidney beans, lentils, cabbage, tomatoes, red and yellow capsicum, coriander, mint, red onion, corn and tofu, season with sea salt and black pepper. Top with avocado pieces, and drizzle all over with lemon or lime juice. Serve as is or with tortilla or corn chips if desired.
