15 High Iron Vegan Dishes

Hearty Lentil and Spinach Stew

This nourishing stew is packed with iron-rich ingredients, making it a perfect dish for vegan diets.

Ingredients:

• 1 cup lentils
• 2 cups vegetable broth
• 1 onion, diced
• 2 cloves garlic, minced
• 2 cups fresh spinach
• 1 can diced tomatoes
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method:

1. Sauté the onion and garlic in a large pot until translucent.
2. Add the lentils, vegetable broth, and diced tomatoes; bring to a boil.
3. Reduce heat and simmer for 25–30 minutes until lentils are tender.
4. Stir in the spinach and cumin; cook for an additional 5 minutes.
5. Season with salt and pepper before serving.

Quinoa and Black Bean Salad

This vibrant salad combines quinoa and black beans for a high-iron dish that is as delicious as it is nutritious.

Ingredients:

• 1 cup quinoa
• 1 can black beans, drained and rinsed
• 1 red bell pepper, diced
• 1 avocado, diced
• 1/4 cup chopped cilantro
• Juice of 1 lime
• Salt and pepper to taste

Cooking method:

1. Cook the quinoa according to package instructions and let it cool.
2. In a large bowl, combine quinoa, black beans, bell pepper, avocado, and cilantro.
3. Drizzle with lime juice and season with salt and pepper.
4. Toss gently to combine and serve chilled or at room temperature.

Chickpea and Kale Curry

This robust curry is loaded with chickpeas and kale for an iron-rich meal that’s full of bold flavors.

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 bunch kale, chopped
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can coconut milk
• Salt to taste

Cooking method:

1. Sauté the onion and garlic in a pot until soft.
2. Add the curry powder and cook for another minute.
3. Stir in chickpeas, kale, and coconut milk.
4. Simmer for 15 minutes until kale is tender.
5. Season with salt and serve hot.

Iron-Boosting Green Smoothie

This smoothie is a quick and easy way to get a boost of iron with ingredients like spinach and chia seeds.

Ingredients:

• 1 cup spinach
• 1 banana
• 1 tablespoon chia seeds
• 1 cup almond milk
• 1 tablespoon almond butter

Cooking method:

1. Combine spinach, banana, chia seeds, almond milk, and almond butter in a blender.
2. Blend until smooth and creamy.
3. Pour into a glass and enjoy immediately.

Spiced Tofu Stir-Fry

Packed with veggies and iron-rich tofu, this stir-fry is a quick, satisfying meal.

Ingredients:

• 1 block firm tofu, cubed
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 2 tablespoons soy sauce
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced

Cooking method:

1. Heat sesame oil in a pan and sauté ginger for a minute.
2. Add tofu cubes and fry until golden.
3. Toss in bell pepper and broccoli; stir-fry for 5 minutes.
4. Add soy sauce and cook for another 2 minutes.
5. Serve hot over rice or noodles.

Mushroom and Lentil Bolognese

This rich and hearty bolognese substitutes mushrooms and lentils for meat, adding a robust flavor and plenty of iron.

Ingredients:

• 1 cup lentils
• 1 cup mushrooms, chopped
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can crushed tomatoes
• 1 tablespoon olive oil
• 1 teaspoon oregano

Cooking method:

1. Heat olive oil in a pan and sauté onion and garlic until fragrant.
2. Add mushrooms and cook until soft.
3. Stir in lentils, crushed tomatoes, and oregano.
4. Simmer for 20–30 minutes until lentils are tender.
5. Serve over pasta or your favorite grain.

Spinach and Sweet Potato Soup

This creamy soup blends spinach and sweet potatoes for a comforting, iron-rich meal.

Ingredients:

• 2 sweet potatoes, peeled and diced
• 2 cups spinach
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• Salt and pepper to taste

Cooking method:

1. In a large pot, sauté onion and garlic until soft.
2. Add sweet potatoes and vegetable broth; bring to a boil.
3. Reduce heat and simmer until sweet potatoes are tender.
4. Stir in spinach and cook until wilted.
5. Blend the soup until smooth and season with salt and pepper.

Iron-Infused Stuffed Bell Peppers

These vibrant stuffed peppers are filled with quinoa, beans, and spinach for a nutrient-packed meal.

Ingredients:

• 4 bell peppers, halved and seeded
• 1 cup cooked quinoa
• 1 can kidney beans, drained and rinsed
• 1 cup spinach, chopped
• 1 onion, diced
• 1 teaspoon cumin

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Sauté onion in a pan until soft, then add spinach, quinoa, beans, and cumin.
3. Fill bell pepper halves with the mixture.
4. Place peppers in a baking dish and bake for 25–30 minutes.
5. Serve warm as a main or side dish.

Red Lentil and Tomato Soup

A simple yet flavorful soup combining iron-rich red lentils with tomatoes for a cozy meal.

Ingredients:

• 1 cup red lentils
• 1 can diced tomatoes
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 teaspoon cumin
• Salt and pepper to taste

Cooking method:

1. Sauté onion and garlic in a pot until soft.
2. Add red lentils, diced tomatoes, vegetable broth, and cumin.
3. Bring to a boil, then reduce heat and simmer until lentils are tender.
4. Season with salt and pepper before serving.

Vegan Stuffed Eggplant

This flavorful stuffed eggplant is brimming with a mixture of veggies and lentils, offering a satisfying iron-rich dish.

Ingredients:

• 2 large eggplants, halved
• 1 cup lentils, cooked
• 1 onion, chopped
• 1 tomato, diced
• 1 teaspoon paprika
• Salt and pepper to taste
• Olive oil

Cooking method:

1. Preheat oven to 375°F (190°C).
2. Scoop out eggplant flesh and chop.
3. Sauté onion and chopped eggplant in olive oil until soft.
4. Add lentils, tomato, and paprika; cook until heated through.
5. Fill eggplant halves with mixture and bake for 25–30 minutes.
6. Season with salt and pepper before serving.