7 vegan recipes rich in iron

Find out how to prepare tasty and nutritious options without animal ingredients

Iron is an essential nutrient for the health of the body. Responsible for maintaining the normal amount of red blood cells and preventing anemia, it helps increase physical resistance and reduces the risk of disease; It is therefore one of the substances that professionals generally recommend not to be missing from your plate, especially in a vegan diet.

So, check out 7 iron-rich, animal-free recipes to include in your routine and increase your consumption of the nutrient!

Cashew biscuit

Ingredients

• 500 g of wheat flour
• 1 1/2 cups cashews
• 1 cup of tea oat flakes
• 1/2 cup coconut oil
• 2/3 cup brown sugar
• 1/4 cup crystallized sugar
• 120 ml of soy milk
• 1 tablespoon vanilla essence
• 1 cup black raisin tea
• 1 teaspoon of chemical yeast
• 1 pinch of salt
• Coconut oil for greasing
• Wheat flour for dusting

Preparation method

Place the brown sugar, crystallized sugar, salt and coconut oil in a container and mix well. Add the soy milk and vanilla essence and mix until smooth. Gradually add the wheat flour and mix until you obtain a smooth mixture. Add the cashews, oats, raisins and mix until smooth. Finally add the chemical yeast and mix well. Cover the container with cling film and refrigerate for 10 minutes.

Then remove the container from the refrigerator and, with the help of a spoon, take some dough and shape it into a ball, flattening it with your hands to give it the shape of a biscuit. Repeat the operation with the entire dough and place it on a baking tray greased with coconut oil and floured with wheat flour. Bake in a preheated oven at 180°C until the sides are golden. Serve immediately.

Black bean broth

Ingredients

• 1 leek cut into slices
• 1 onion peeled and chopped
• 2 tablespoons of olive oil
• 500 g of black beans
• 3 bay leaves
• 1 teaspoon curry
• Salt, chopped parsley and nutmeg to taste
• Waterfall

Preparation method

Place the black beans in a container, cover with water and leave to macerate for 12 hours. Then drain the water and set it aside. In a pressure cooker, add the olive oil and heat over medium heat. Add the onion and leek and brown them. Add black beans, bay leaf, salt and cover with water. Cover the pan and cook for 15 minutes, after coming to pressure.

Then, turn off the heat, wait for the pressure to release, open the pan and let the black beans cool. Remove the bay leaves, transfer the mixture to a blender and blend until it reaches a smooth consistency. Return to the pan and place over medium heat to reheat. Season with salt, parsley, curry and nutmeg. Serve immediately.

Rice with spinach and carrots

Ingredients

• 2 cups of rice tea
• 1 onion peeled and chopped
• 4 cloves of garlic, peeled and crushed
• 1 leek chopped
• 1 pack of spinach chopped
• 1 carrot peeled and grated
• Salt, olive oil, ground black pepper and chopped chives to taste
• Hot water

Preparation method

In a pan, add the olive oil and place over medium heat to heat. Add the garlic and brown it. Add the rice and cook for 2 minutes. Cover with water, add salt and cook until the grains are soft. Book. In another pan, add the olive oil and heat over medium heat. Add the onion and brown it. Then add the carrot, leek, spinach and chives and sauté for 5 minutes. Season with salt, turn off the heat, pour the mixture over the rice and stir to combine. Serve immediately.

Textured soy protein kafta

Ingredients

• 2 cups of tea textured soy protein
• 3 teacups of water
• 1 onion peeled and grated
• 1/2 cup olive oil
• 1 tablespoon oregano
• 1 tablespoon white vinegar
• Salt and ground black pepper to taste
• 2 cups wheat flour
• BBQ sticks
• Hot water
• Greasing oil

Preparation method

In a container, place the soy protein and cover with hot water. Leave to soak for 30 minutes. Next, drain and transfer the proteins to a blender and blend until well blended. Then, with a cloth, press until all the water comes out. Place it in a container and add the onion, oregano, oil, vinegar, salt and black pepper and mix well. Cover with cling film and refrigerate for 3 hours.

Then remove from the refrigerator and, little by little, add the wheat flour. Mix until you obtain a homogeneous consistency. Then, using a spoon, take some dough, shape it into a kibbeh and place it on a stick. Repeat the operation with all the dough and set aside. Grease a baking tray with olive oil and place the koftas on it, place in a preheated oven at 200°C until golden brown. Serve immediately.

Sunflower seed pate

Ingredients

• 1 cup of tea sunflower seed
• 1 cup chopped parsley
• 1/2 onion peeled and chopped
• Juice of 2 lemons
• 1 clove of garlic, peeled and crushed
• 2 tablespoons of olive oil
• 1 teaspoon smoked paprika
• Salt and ground black pepper to taste
• Waterfall

Preparation method

Place the sunflower seeds in a container and cover with water, leave to soak for 12 hours. Then drain them, wash the seeds under running water and put them in the blender. Add the rest of the ingredients, except the salt and black pepper, and beat until smooth. Transfer the pâté to a container, season with salt and black pepper and serve immediately.

Chickpea cupcakes with tahini

Ingredients

• 2 cups of tea chickpea cooked and drained
• 2 tablespoons tahini
• 1 clove of minced garlic
• 1/2 onion chopped
• 1/4 cup oatmeal
• 1 teaspoon cumin powder
• 1 teaspoon smoked paprika
• Salt and ground black pepper to taste
• 2 tablespoons chopped parsley
• 2 tablespoons of olive oil

Preparation method

Place the chickpeas, tahini, garlic, onion, cumin, paprika, salt, black pepper and parsley in a food processor. Work until the dough is smooth, but still has a few small pieces for consistency. Add the oat flour little by little and mix until the dough is firm enough to shape. Using your hands, form small ravioli. Place on a baking tray lined with baking paper. Brush with olive oil and bake in a preheated oven at 200°C for 20-25 minutes, turning halfway through cooking, until golden brown. Serve immediately.

Eggplants stuffed with quinoa and vegetables

Ingredients

• 2 eggplant
• 1 cup cooked quinoa
• 1/2 onion chopped
• 1 clove of minced garlic
• 1 tomato cut into cubes
• 1/2 grated carrot
• 1/2 courgette cut into cubes
• 2 tablespoons of olive oil
• 2 tablespoons chopped parsley
• Salt and ground black pepper to taste
• 1 teaspoon paprika

Preparation method

Wash the aubergines and cut them in half lengthwise. Using a spoon, remove the aubergine pulp, forming a cavity, but without damaging the skin. Reserve the pulp. Season the cavities with salt, black pepper and a drizzle of olive oil. Place the halves on a baking tray and place them in a preheated oven at 200°C for 15 minutes to soften slightly. Book.

Cut the pulp removed from the aubergines into small pieces. In a skillet, heat 1 tablespoon olive oil over medium heat and sauté the onion and garlic until golden brown. Add the aubergine pulp cut into small pieces, the tomato, the carrot and the courgettes. Cook for 5 minutes, stirring occasionally. Add the cooked quinoa and mix well. Season with salt, black pepper, paprika and parsley.

Remove the eggplant halves from the oven and fill each cavity with the quinoa and vegetable filling. Put the stuffed aubergines back in the oven for another 15 minutes. Serve immediately.

Source: Terra

Ben

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.