What are the best sources of iron for vegetarians?

Question

Include any recipes or cooking ideas, and you can include your favourite veggie dishes too.

Answer 1

lentils of any type have an awesome amount of iron in them (30% per serving). I like making red lentils (1 cup lentils to 2 cups water, simmer til soft and water is gone) and adding a jar of Trader Joe's spaghetti sauce. mmmm :) Add some sliced olives and serve over the noodles of your choice.
Anything green and leafy is going to have iron in it. Generally, the darker the better. Kale is great, if you like spinach but want something that won't wilt into nothing.
Raisins and currants are always a good bet.
I'm pretty sure olives are a good source, too.
Molasses has a lot of iron in it.
So, if you want to combine things, you could make a salad with dark green leafies, raisins/currants, sprouted lentils, sliced olives, and a dressing with a touch of molasses in it.
Perhaps a balsamic vinaigrette with molasses as a sweetener?

Answer 2

A multivitamin or iron supplements are always a good idea, also dark green veggies and beans are good sources. Also if you can take it, a tablespoon of blackstrap molasses has about 25% of needed iron every day. Its very strong tasting, though and its the only kind of molasses that has that kind of iron in it. I haven't had much luck using it in recipes because its overpowering, so I usually just swallow it medicine style, But I'm weird and always have loved medicine so you might not like it.

Answer 3

Dark green cabbage, Bok Choi (or Pak Choi) Brocoli, brussel sprouts and blackcurrants!

Easy Veggie stir fry.
Fry an onion , a red, a green and a yellow pepper chopped with some freshly chopped garlic 1/2 tsp cinnamon, 1/2 tsp of ginger, pinch of all spice, pinch of asafoetida,1/2 tsp mixed spice and 1 desert spoon of low sodium soy sauce or if you want a kick a little wasabi sauce. Add some beansprouts, bok choi, Chopped mushrooms, brocoli and sprouts with a handful of cashew nuts. Keep stiring until cooked approx (5-6 min) and serve on a bed of brown rice or some yummy rice noodles!!

Answer 4

Beans. Any dark green or purple vegetables have a lot of iron. Rice with beans=protein, iron and a complete amino acid. Don't take the iron pills they won't help and you'll never get off the toilet.

Answer 5

try eating some raisins regularly. I use to work at the Red Cross and we would advise people to eat some raisins before giving blood as it would raise their iron levels. Spinach, apricots and Tofu are also good sources of iron.

Answer 6

Spinach

Answer 7

The soy meats are a wonderful substitute for flesh. The bocca burgers, beef strips, chicken nuggets, lunch meat, taco meat, soy hamburger ect....you can eat all the meals you ate before just add soy meats instead..they are full of protein.

http://www.healthalternatives2000.com/vegetables-nutrition-chart.html

Answer 8

The best source of Iron? Ask Popey, he knows the answer.

Answer 9

I have heard spinach. But there are worse potential dietary deficiencies that can arise out of a purely vegetable diet -- specifically, shortage of essential amino acids. Vegetable protein is typically not well balanced among amino acids, and can be deficient in one or more of the ten or so that are essential to humans because the human body cannot make them. Meats generally have much better balanced proteins.

Answer 10

Brocolli, spinach, and kale are all high in iron.