Vegan-friendly foods that are rich in iron

By MiNDFOOD

Chickpea Pancakes with Spiced Butternut, Chilli & Curry Leaves
It's a common myth that those on a plant-based diet often suffer from a lack of iron. And while animal products are a great source of iron, it doesn't mean you can't find it anywhere else.

In fact, there are actually two types of iron out there – heme and non-heme. Heme is a type of iron only found in blood and muscle tissue so can only be sourced from animal products. Non-heme iron, on the other hand, is found in plants.

While the body typically absorbs heme easier, plant-based iron is still a perfectly adequate source for this essential mineral.

Legumes

Beans, peas and lentils are packed with iron. Soybeans contain about 49% of the RDI per cup, making common vegan foods like tofu and tempeh great sources of iron. The same amount of lentils contains 37% of the RDI of iron, while chickpeas deliver about 29%.

Spinach

What they say about spinach is true – this leafy green vegetable is a great source of iron, containing 15% of the daily value per 100 grams. As well as being full of iron, spinach is also rich in vitamin C which aids iron absorption.

Pumpkin seeds

A tasty little snack, pumpkin seeds contain about 14% of the daily value per 28 grams. They’re also a great source of vitamin K, zinc and magnesium.

Quinoa

This protein-rich grain is a great source of iron, containing 16% of the daily value of iron per cup. It’s also full of antioxidants, magnesium and foalate.

 

Our favourite iron-rich recipes

Spinach Soup with Quinoa & Black Beans

Vegan Coconut, Kūmara & Chickpea Curry with Dry-Fried Green Beans

Tofu Steaks with Charred Jalapeño & Smoky Paprika Dressing

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