The iron absorption of lentils isn't great, though... but I'm trying to think of ways to increase my iron intake because mine is low.
The hardest thing is that you have to soak the lentils overnight. And you will need a blender or food processor. The best part is it's high in protein.
as far as my piss poor understanding of nutrition goes, to increase bioavailability of plant based irons you just gotta consume it with something that has vit c in it. like spinach n strawberrys. 10000% not a nutritionist or whatever but just random info that has lodged itself in my brain
Thanks for mentioning it. I did know that already, but it could help others too.
I got the link from this article with a long list of vegan recipes with high iron content.
If anyone else has high iron vegan recipes, please post them in the comments! I'm not vegan yet, but I'm trying to become one and taking steps to do so while trying to get my low iron levels up.
Lentils, legumes, and nuts and seeds are probably the easiest to get ahold of. One of my favorites is lentil sloppy joes and chickpea "tuna" salad which uses seaweed to add the fish flavor and extra nutrients. I need to find the chickpea recipe so lemme respond to this after I find it. Congrats on making the switch, it's been wonderful for my health, hope it's the same for you.
Found it!
Chickpea/garbanzo bean spread:
(1) 15oz can of chickpeas, drained and rinsed (I also take the skins off but that's optional) (1) tbsp of Nutritional yeast (.5) tsp garlic powder (.5) tsp onion powder (.5) tsp salt (1) tbsp lemon juice (.5) tbsp dijon mustard (.25) cup of mayo (any mayo works) (1) nori sheet (seaweed adds a fishy flavor)
Instructions: smash everything together with a fork in a bowl until mixed or use a food processor/blender to puree, it should have the consistency of a cheese spread or dip. Serve on anything and keep refrigerated for up to 5 days
I've seen people use different seasoning in this one, it's very versatile but my fave is the seaweed.
