Recipes with iron: from lentils, tofu & co.

Women of childbearing age, pregnant women, endurance athletes and people who eat mostly plants often need more iron. Every recipe here provides at least 3.5 mg iron per serving – from lentils, chickpeas, quinoa, tofu, pumpkin seeds or red meat. Many dishes pair plant sources of iron with vitamin C, such as peppers, broccoli or a squeeze of lemon, as dietary advice often suggests. If you think you might be low in iron, talk to your GP.

Recipes with iron

• Vegan creamy edamame noodle salad – 460 kcal
• Low-carb spinach shakshuka – 340 kcal
• High-protein air fryer steak with parsnips and horseradish – 537 kcal
• Gluten-free lentil bolognese with courgette noodles – 310 kcal
• Vegan stuffed butternut squash with wild rice, mushrooms and pomegranate – 543 kcal
• High-protein turkey quinoa bowl with tahini – 540 kcal
• Keto duck breast with Brussels sprouts – 590 kcal
• Low-carb beef fillet and asparagus salad with sesame – 320 kcal
• High-protein savoy cabbage rolls with green spelt, smoked tofu and Alpine cheese – 375 kcal
• High-protein beef chilli – 420 kcal
• Low-carb duck salad with oranges, lamb's lettuce and walnuts – 575 kcal
• Mediterranean baked squash and feta pasta with rosemary – 600 kcal
• Vegetarian one-pot French onion pasta with Alpine cheese – 632 kcal
• High-protein beef cheeks with celeriac purée and root veg – 543 kcal
• Vegan edamame cauliflower salad – 390 kcal
• Vegan sweet potato and chickpea bowl with broccoli – 420 kcal
• Vegan tempeh stir-fry with green beans – 360 kcal
• Vegan spaghetti all'assassina with chilli and basil – 585 kcal
• High-protein one-pan lamb and harissa – 520 kcal
• Vegan tempeh steak with celeriac fries – 480 kcal
• Vegan millet and okra curry – 480 kcal
• Low-carb beef and edamame salad – 450 kcal
• Vegan tofu tikka masala – 480 kcal
• Vegan edamame pasta with peanut sauce – 480 kcal

Frequently asked questions

Which foods contain a lot of iron?

From plants: lentils, chickpeas, beans, tofu, pumpkin seeds, oats, millet and quinoa. From animals: red meat and liver, which contain what’s called haem iron.

How can I get more iron from plant foods?

Dietary advice often suggests pairing plant sources of iron with vitamin C – peppers, broccoli, berries or lemon juice. It also suggests having coffee, black tea and larger amounts of dairy between meals rather than with them.

Is food enough if I’m low in iron?

If you’ve been diagnosed with iron deficiency, usually not on its own – talk to your GP about treatment. Recipes with iron are an easy way to get iron from your everyday meals.