Eat Well

Iron-rich vegetarian meals

It’s a myth that red meat is your only option when it comes to iron-rich foods. Vegetables can provide good amounts of iron, perhaps not in the quantity yielded by a steak, but the right vegetables do provide good amounts of this important mineral. At the same time, you are avoiding the saturated fats that come with meats and are treading more lightly on the environment. Get a solid iron hit with tasty recipes like: crispy chickpea kale salad; pea soup; quinoa tabbouleh; Tuscan white bean soup; vegetable korma; spinach, tomato, zucchini and lentil salad; scrambled tofu big breakfast; hazelnut and capsicum pesto; and coconut mushrooms with cauliflower rice.

Quinoa Tabbouleh

Recipe / Georgia Harding

This tabbouleh is really easy to make and one of my most favourite and versatile salads. Quinoa is a fabulous complete protein and has an extraordinary nutrient profile. Parsley is so much more than a garnish; it’s a source of iron (double that of spinach) and the vitamin C-rich capsicum and lemon juice dressing supports the absorption of iron.

Serves: 4

1 cup quinoa
1 small red onion, finely diced
1 cup parsley leaves, finely diced
½ cup mint leaves, finely diced
1–2 red capsicums, diced
1 small Lebanese cucumber, diced


1 clove garlic, crushed
1 lemon, zest & juice
½ cup extra-virgin olive oil
Sea salt & black pepper, to taste

First, rinse the quinoa in a fine sieve really well for at least 1 min to remove the bitter saponins from the quinoa. Cook the quinoa by placing it into a pot with 2 cups of water. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook uncovered until the quinoa has absorbed all

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