I collected 20 Iron Packed Vegan Recipes, from some of the best vegan bloggers out there, and compiled them into this little post here. We talked about cravings in this post and established that cravings are not so much a sign of nutrient needs, but more so one of social, emotional, and cultural needs to name a few. Do check it out because it’s got information for everyone 🙂
So, why do we need iron?
According to WebMD….
Iron is an important component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to transport it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.
Without healthy red blood cells, your body can’t get enough oxygen. “If you’re not getting sufficient oxygen in the body, you’re going to become fatigued,” Thomas says. That exhaustion can affect everything from your brain function to your immune system’s ability to fight off infections. If you’re pregnant, severe iron deficiency may increase your baby’s risk of being born too early, or smaller than normal.
Anyone’s diet can be lacking in one nutrient or the other. Iron could very well be one of them. Check out this scrumptious collection of vegan recipes packed with plant-based iron to keep you energetic and healthy all day, everyday.
Iron Packed Vegan Recipes Await…
Let’s start with Cookies!
This recipe from Happy Healthy Life hits two birds with one stone; iron rich blackstrap molasses to keep you bright and spry, and gingerbread men to satisfy that nagging sweet tooth. That one on the left with the frown? Well, she just didn’t enough cookies, is what’s going on right there.
One of the best ways to ensure the absorption of Iron is to pair it with Vitamin C. That’s exactly what Sarah does in this beautiful bowl of Orange Quinoa Porridge
You know, sometimes we don’t feel quite up-to-snuff but we do still need to stay nourished with quality energy. This Healthy Kitchen has created this very easy, set-it-and-forget-it Slow Cooker Baked Beans recipe.
A couple more Tofu recipes for Iron and Complete Proteins
Did you know that 6 ounces (168 grams) of tofu or tempeh each offer 3–3.6 mg of iron, or up to approximately 20% of the RDI. That’s an excellent number and an excellent source. Check out these recipes for some very satisfying, nutritious tofu scrambles. Plant Based Scotty’s recipe for Tofu Scramble is perfectly seasoned, and has gluten/oil free options as well (pictured left). Another promising gem with Tofu is brought to you by Sharon Palmer. Feast your eyes on this Tofu Kale Power Bowl. There’s just so much goodness and health in this thing (on the right).
Sometimes we just want to veg-out on the couch with a snack or two. VitaminBE’s Chive and Dill Ricotta on some crackers or toast is a healthy option to do just that, and is packed with the nutritious Iron the body needs.
And if you are one who’s thinking about giving up bread, you might want to think again..
On that note, did someone say toast? Because here is a very beautiful, nutrient-dense super food bread from Cook With Renu that would go quite nicely with that Ricotta.
One Pot Wonders
Bowl of Delicious, a blog for busy people, created this phenomenal recipe with lentils: Greek Lentil Soup
Another out-of-this-world lentil dish from VNutrition. Lentils and quinoa pack a double iron punch in this easy, one-pot meal.
More lentils coming your way! Why? Because lentils are crazy high in Iron. One cup gives you over 1/3 of your daily recommended intake. Green Scheme created this gorgeous Instant Pot Lentil Pasta With Kale Cauliflower Alfredo.
I love falafel, don’t you?? Well, Yup It’s Vegan came up with a goodie. This is prime time lunchtime material for us. Loaded with Iron!
Acorn squash is one of my very favorite foods. Here is a recipe for Stuffed Acorn Squash that provides you with 50% of your daily Iron needs!! Courtesy of EA Stewart.
These are Double Dip Worthy 😉
Happy Kitchen Rocks has us covered on the iron-rich dips and sauces, that’s for sure. Check out this beautiful Beetroot Hummus and this Vegan Pesto Sauce.
Finishing Strong like Popeye
This easy-to-make Red Lentil Dal from Champagne Tastes is an excellent main dish, OR can be a side dish to your favorite main; you choose!
This Quinoa and Black Bean Buddha Bowl from Sarah’s Vegan Guide is slammin’ with flavor and nutrients, and you guessed it, iron! Check it out!
Soup is just good for the soul. Especially in the colder months. Yummy Mummy Kitchen shows you how to cook lentils just right, and how to make an awesome, filling Vegan Lentil Soup.
Bear Plate adds an interesting, delicious twist to an all time breakfast fave- oatmeal. They literally call it ‘Iron Packed Oatmeal‘ so there’s no guesswork as to whether or not this will give your body exactly what it needs.
So, which one of these Iron Packed Vegan Recipes are on your upcoming menu? Let us know in the comments below!