70 iron-rich vegetarian recipes (2024)

Showing 1 to 24 of 70 results

  • Lentil bolognese

    A star rating of 4.3 out of 5.283 ratings

    Struggle to get your five-a-day? This superhealthy lentil ragu will get you four steps closer and can be frozen for extra convenience

    • 1 hr 30 mins
    • Easy
    • Healthy
    • Vegetarian

  • A star rating of 4.5 out of 5.156 ratings

    This warming crowd-pleaser is full of flavour and goodness. Use just one type of bean if you don't have two, and substituting cider with extra stock will also work well

    • 50 mins
    • Easy
    • Healthy
    • Vegetarian

  • A star rating of 4.6 out of 5.1332 ratings

    A delicious, spicy blend packed full of iron and low in fat to boot. It's ready in under half an hour, or can be made in a slow cooker

    • 25 mins
    • Easy
    • Healthy
    • Vegetarian
  • Chunky Minestrone soup

    A star rating of 4.5 out of 5.179 ratings

    Our easy minestrone soup makes a filling lunch or a satisfying supper, served with fresh bread. This simple bowl of goodness is packed with nutritious veg

    • 45 mins
    • Easy
    • Healthy
    • Vegetarian
  • Five-veg lasagne

    A star rating of 3.9 out of 5.93 ratings

    This vegetarian main is a great source of vitamins and iron and a simple way to get your 5-a-day

    • 55 mins
    • Easy
    • Vegetarian
  • Quinoa salad with grilled halloumi

    A star rating of 4.6 out of 5.106 ratings

    Try this easy veggie salad for a great source of iron and enjoy as a light lunch or supper. It uses gluten-free quinoa for an extra dose of protein

    • 40 mins
    • Easy
    • Vegetarian
    • Gluten-free

  • A star rating of 4.4 out of 5.183 ratings

    A superhealthy, vegan curry that accounts for 2 of your 5-a-day and is low in calories to boot!

    • 55 mins
    • Easy
    • Healthy
    • Vegan
  • Moroccan-style chickpea soup

    A star rating of 4.6 out of 5.311 ratings

    This easy chickpea soup is packed with veg and flavoured with aromatic cumin spice. Perfect for a hearty vegetarian lunch or dinner, served with flatbreads.

    • 25 mins
    • Easy
    • Healthy
    • Vegetarian
  • Spring vegetable soup with basil pesto

    A star rating of 4.7 out of 5.23 ratings

    A former magazine cover star, this satisfying soup is special enough for entertaining and easy enough to size down

    • 25 mins
    • Easy
    • Vegetarian
  • Summer vegetable curry

    A star rating of 4.4 out of 5.86 ratings

    Give your Friday night curry a healthy makeover with this low-fat, superhealthy, vegetarian dish

    • 45 mins
    • Easy
    • Healthy
    • Vegetarian
  • Warm roasted squash and puy lentil salad

    A star rating of 4.9 out of 5.31 ratings

    This fresh and vibrant salad makes use of tinned lentils, a storecupboard staple. The result is filling, low-fat and contains all of your five-a-day

    • 40 mins
    • Easy
    • Healthy
    • Vegetarian
  • Gigantes plaki

    A star rating of 4.8 out of 5.67 ratings

    Satisfying and superhealthy, enjoy at room temperature as part of a meze, or on top of toasted sourdough

    • 2 hrs 20 mins
    • Easy
    • Vegan

  • A star rating of 4.4 out of 5.40 ratings

    Tasty tofu is a vegetarian's best friend and this cannelloni dish, packed with protein and iron, is sure to be a freezable favourite

    • 1 hr 25 mins
    • Easy
    • Healthy
    • Vegetarian

  • A star rating of 3.7 out of 5.36 ratings

    This healthy veggie curry is diet-friendly and a great source of iron and fibre

    • 1 hr 5 mins
    • Easy
    • Vegan

  • A star rating of 4.7 out of 5.40 ratings

    This quick and easy vegan French salad combines delicious flavours - perfect summer dish

    • 20 mins
    • Easy
    • Healthy
    • Vegan

  • A star rating of 4.8 out of 5.67 ratings

    An exciting main-course salad, packed with interesting flavours and textures and a hit of spice

    • 30 mins
    • Easy
    • Vegetarian
  • Tamarind chickpeas

    A star rating of 4.4 out of 5.26 ratings

    Tamarind and fennel seeds complement each other in this vegetarian dish from Uttar Pradesh

    • 35 mins
    • Easy
    • Healthy
    • Vegetarian

  • A star rating of 4.6 out of 5.17 ratings

    Packed full of iron, this stew makes a great side dish or a super healthy supper when partnered with a jacket potato

    • 50 mins
    • Easy
    • Healthy
    • Vegetarian

  • A star rating of 4.5 out of 5.6 ratings

    Moroccan cooking makes great use of humble vegetables, like in this veggie stew from John Torode

    • 1 hr 5 mins
    • Easy
    • Vegetarian
  • Spinach madeleine

    A star rating of 4.5 out of 5.8 ratings

    The jalapeños in this American-inspired dish from Good Food reader Pippa Greve give the spinach a lovely warmth

    • 1 hr
    • Easy
    • Vegetarian
  • Apricot blatjang

    A star rating of 3.7 out of 5.8 ratings

    Blatjang, pronounced blud-young, is a condiment traditionally served with bobotie and other meat dishes. It is a cross between fruit chutney and jam

    • 30 mins
    • Easy
    • Healthy
    • Vegetarian

  • A star rating of 4.3 out of 5.23 ratings

    This salad is packed with pulses and should be enough of a carb hit that you don’t need to serve potatoes as well

    • 35 mins
    • Easy
    • Vegan
70 iron-rich vegetarian recipes (2024)

FAQs

What vegetarian food is highest in iron? ›

Great plant-based sources of iron include:
  • Dried apricots – 3.1mg/100g.
  • Tofu (firm) – 2.9mg/100g.
  • Dates (dried) – 2.6mg/100g.
  • Lentils / soybeans / kidney beans – 1.8mg-2.2mg/100g.
  • Amaranth (cooked) – 2.1mg/100g.
  • Tofu (silken / soft) – 1.8mg/100g.
  • Figs (dried) – 1.4mg/100g.
  • Baked beans – 1mg/100g.

Read On ›
What three types of foods do vegetarians need to eat to get enough iron as they do not consume red meat? ›

Vegetarians can get enough iron by eating plenty of green vegetables, wholegrains, and some beans, peas and nuts. Vitamin C helps the body to take up (absorb) the iron more easily.

Learn More ›
What is a good breakfast for low iron? ›

Unsweetened oatmeal made with sprouted oats topped with raspberries or hemp seeds. Enjoy with a glass of iron-fortified orange juice. Breakfast hash made with chickpeas, chicken sausage, mushrooms, sweet potatoes, and spinach. Tea and coffee inhibit iron absorption, and people should not drink them with meals.

Know More ›
Which fruit has the highest iron? ›

4. What fruits have the most iron?
FoodIron
mulberries2.6 mg per cup (32% of RDA)
prune juice2.9 mg per cup (36% of RDA)
black olives8.5 mg per cup raw (100% of RDA)

View More ›
How to cure anemia with vegetarian food? ›

Nuts: Almond, pine nuts, and cashews are rich in iron and help fight anemia. Seeds: Pumpkin, sesame, hemp, chickpeas, and flaxseeds are also powerhouses of iron. Leafy green vegetables: Kale, spinach, collard, beet greens, broccoli, cabbage, and Brussels sprouts are also loaded with iron.

Get More Info ›
What drink is high in iron? ›

Drinks high in iron include:
  • Apple juice.
  • Apricot nectar.
  • Beef broth.
  • Beet juice.
  • Cocoa using natural cocoa powder.
  • “Green” smoothies. Usually containing ingredients such as kale, spinach, celery, Swiss chard, wheatgrass, cucumber, parsley, and mint.
  • Orange juice.
  • Pea protein smoothies.
Oct 4, 2022

Discover More ›
What is a good way to ensure vegetarians get enough iron? ›

Iron in food
  • tofu;
  • legumes (lentils, dried peas and beans);
  • wholegrain cereals (in particular, iron-fortified breakfast cereals);
  • green vegetables such as broccoli or Asian greens;
  • nuts, especially cashews;
  • dried fruits such as apricots;
  • eggs; and.
  • seeds such as sunflower seeds or products such as tahini.

Discover More Details ›
Is Avocado full of iron? ›

Avocados are widely regarded as "superfoods" due to the numerous nutrients they contain. Avocados have a high iron concentration in addition to being rich in fiber and monounsaturated fatty acids. Every 100 grams of avocado provides 0.9 milligrams of iron.

Read The Full Story ›
How to raise iron levels overnight? ›

If you have iron-deficiency anemia, taking iron orally or getting iron administered intravenously along with vitamin C is often the fastest way to raise your iron levels.

View Details ›
Is oatmeal high in iron? ›

Oats are already rich in iron, containing about 10% in just a half-cup serving, but that is often doubled if you're reaching for a fortified product. Other popular cereals like Cheerios, Raisin Bran, Grape-Nuts and Shredded Wheat can pack up to 90% of your daily needs in a serving.

Know More ›

What not to eat when anemic? ›

Dairy foods and foods rich in tannin (such as coffee, tea, and chocolate) should be limited as they can interfere with the absorption of iron. American Academy of Family Physicians. Anemia. National Heart, Lung, and Blood Institute.

See More ›
What is the best snack for iron deficiency? ›

Other foods rich in iron include:
  • Pumpkin seeds.
  • Sesame seeds.
  • Flax seeds.
  • Almonds.
  • Cashews.
  • Pine nuts.
  • Macadamia nuts.
  • Hemp seeds.
Mar 14, 2023

Tell Me More ›
Are scrambled eggs high in iron? ›

A well-known breakfast staple, the versatile egg makes a great addition to lunches, snacks and even dinners. So you might be wondering if eggs can help boost your iron? The answer is yes! Eggs are a great source of iron, protein, and other essential vitamins.

Read On ›
How can I raise my iron levels quickly? ›

Foods rich in iron include:
  1. Red meat, pork and poultry.
  2. Seafood.
  3. Beans.
  4. Dark green leafy vegetables, such as spinach.
  5. Dried fruit, such as raisins and apricots.
  6. Iron-fortified cereals, breads and pastas.
  7. Peas.

Learn More ›
What foods block iron absorption? ›

Tea, coffee and wine contain tannins that reduce iron absorption by binding to the iron and carrying it out of the body. Phytates and fibres found in wholegrains such as bran can reduce the absorption of iron and other minerals.

Get More Info Here ›

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