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Plant based iron rich Smoky Black Beans and Veg on toast

A bit of ugly delicious, iron rich, #plantbased eating to start the week. Sautéed smoky black beans with spinach, tomato, spices and a sprouted bread (you can enjoy with sourdough/wholewheat bread or even on top of quinoa)

NUTRITION per serve (not including bread)
Protein : 14.2g
Fibre: 17.3g
Calcium: 177mg
Iron: 5.6mg
Magnesium: 140mg


To make: heat approx 1/2 tsp garlic infused oil in fry pan, add 1 large tomato, 2-3 cups baby spinach and sauté 2 minutes, add 3/4 cup cooked black beans, 1/2 tsp Smokey paprika, pinch chilli flakes and iodised salt, and cook a further 2 minutes. Top with 2tbsp fresh chopped parsley and black pepper and serve on a sprouted / sourdough / whole-wheat bread.

The addition of tomato in this recipe (vitamin c rich) helps the absorption of plant based heme iron. You could also benefit by eating a c-rich kiwi fruit after as a nice sweet finish too!

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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