Find out how to prepare tasty and nutritious dishes for your meals
Iron is an essential mineral for the correct functioning of the body. It is responsible for the formation of hemoglobin, a protein present in red blood cells, which transports oxygen to all parts of the body. Furthermore, it also plays an important role in the immune system, helping the body fight infections.
Including iron-rich foods in your meals, such as legumes, lean meats and vegetables, can improve energy, promote mental health and increase your ability to concentrate throughout the day. Below, see 4 iron-rich lunch recipes!
Jalo beans with meat
Ingredients
- 300 g of cooked jalo beans
- 500 g of rump cut into cubes
- 2 tablespoons of olive oil
- 1 onion chopped
- 3 cloves garlic, minced
- 300ml homemade tomato sauce
- 1 cup of water
- 1 teaspoon smoked paprika
- Salt and ground black pepper to taste
- Chopped chives to finish
- Waterfall
Preparation method
Heat the oil in a pan and brown the meat cubes over low heat. Remove and reserve. In the same pan, add the onion and brown until it becomes transparent. Add the garlic and sauté for another 1 minute. Return the meat to the pan, season with salt, black pepper and paprika. Add the tomato sauce and 1/2 cup of water. Cook over low heat for 20-25 minutes, until the meat is tender and the sauce has reduced. Add the jalo beans and stir until the ingredients are incorporated and cook for another 10 minutes. Finish with the chives and serve immediately.
Spinach omelette
Ingredients
- 3 eggs
- 1 cup tea leaves spinach washed and chopped
- 1 tablespoon olive oil
- 2 tablespoons of milk
- 1 clove of minced garlic
- Salt and ground black pepper to taste
Preparation method
In a pan, heat the olive oil over medium heat and sauté the garlic until lightly browned. Add the spinach and sauté for 1-2 minutes until wilted. Book. In a bowl, beat the eggs with a fork or whisk until smooth. Add milk, salt and black pepper. Mix well.
In the same pan in which you sautéed the spinach, add a drizzle of olive oil if necessary and heat over low heat. Pour in the beaten eggs and then distribute the sautéed spinach over the top. Cook over low heat for 2-3 minutes, until the bottom is firm. Carefully fold the omelette in half and cook for another 1-2 minutes. Transfer to a plate and serve hot.
Grilled broccoli with tofu and mushrooms
Ingredients
- 300 g of florets broccoli
- 200g firm tofu, cut into cubes
- 150 g of fresh, sliced champignon mushrooms
- 2 tablespoons sesame oil
- 1 tablespoon toasted sesame seeds
- 2 cloves garlic, minced
- Salt and ground black pepper to taste
- Waterfall
Preparation method
Steam the broccoli florets over low heat for 3 minutes, until slightly tender but still firm. Book. In a large skillet, heat half the sesame oil and grill the tofu cubes over medium heat until golden brown on all sides. Remove and reserve. In the same pan, add the mushrooms and brown them until they have melted and the water has evaporated. Remove and reserve.
Add the remaining sesame oil to the pan and sauté the garlic until golden brown. Then add the broccoli and grill for about 3 minutes, stirring occasionally. Return the tofu and mushrooms to the pan with the broccoli. Mix well and season with salt and black pepper. Sprinkle the toasted sesame seeds over the top and serve hot.
Quinoa and lentil meatballs
Ingredients
- 1 cup of tea Quinoa cooked
- 1 cup cooked lentils
- 1/4 cup oatmeal
- 1/4 onion chopped
- 2 cloves garlic, minced
- 1 teaspoon cumin powder
- 1 teaspoon sweet paprika
- Olive oil, salt and ground black pepper to taste
- 1/4 cup chopped parsley
Sauce
- 300 g of homemade tomato sauce
- 1/2 onion chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon of sugar
- Salt and ground black pepper to taste
Preparation method
In a food processor, place the cooked quinoa and cooked lentils. Blend until the mixture is well blended, but with some visible pieces. Transfer the mixture to a bowl and add the onion, garlic, cumin, paprika, parsley, salt and black pepper. Mix well. Add oat flour to bind the dough. Mix until the mixture is firm enough to form meatballs.
If necessary, add more flour until you reach the ideal consistency. Shape the mixture into ravioli of the desired size. In a skillet, heat the olive oil over medium heat. Arrange the meatballs in the pan, without overlapping them, and fry them for about 3-4 minutes per side, until they are golden and crispy on the outside. Remove the meatballs from the pan and let them drain on absorbent paper. Book.
Sauce
In a medium skillet, heat the olive oil over medium heat. Add the onion and sauté for about 3 minutes, until soft. Add the garlic and sauté for a further 1-2 minutes, until fragrant. Add the tomato sauce to the pan and mix well. Add the sugar, salt and black pepper. Mix well and cook over low heat for about 10-15 minutes, until the sauce has reduced and the flavors are well incorporated. Serve with meatballs.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
