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Walker Bex / Food and Recipes / Vegan Meals
Iron-Rich Vegan Meals with a Vitamin C Pairing
A lentil, spinach and pepper bowl that pairs plant iron sources with vitamin C-rich produce.
Quick answer
Beans, lentils, leafy greens and fortified grains can contribute iron. Add a vitamin C-rich ingredient such as bell pepper or citrus because it improves absorption of nonheme iron.
What you need
- For two bowls, use 1 can lentils, 2 cups cooked rice, 2 cups spinach, 1 red bell pepper and lemon juice.
- Add pumpkin seeds for texture and an extra plant iron source; use a sauce you enjoy so the meal is repeatable.
How to make it work
- Warm lentils and rice. Sauté spinach until wilted, then assemble with raw pepper strips and pumpkin seeds.
- Squeeze lemon over the finished bowl rather than cooking it away. Serve promptly.
Checks and useful changes
- Food alone is not a diagnosis or treatment for iron deficiency. If you have symptoms or known anemia, ask a clinician about testing and care.
- Do not start high-dose iron supplements solely because a meal seems low in iron; excess iron can be harmful.