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  • 4 months ago
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Carrot & Coriander Soup Vegan Cilantro Recipe - Super Easy
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Many vegetarians and vegans worry about getting enough iron in their diet. Since meat is traditionally thought of as the main source of iron, vegetarians need to find different sources to help them reach their recommended amount of iron each day. Fortunately, there are several delicious and easy-to-prepare options that are both rich in iron and vegetarian-friendly.

Brussels Sprouts
You may have resisted Brussels sprouts as a kid, but they’re hard to resist once you learn just how healthy these tasty veggies are.
Serving Size (1/2 cup), 0.9 milligrams of iron (5% DV), 28 calories

Raisins
Like other dried fruits, raisins are nutrient-dense treats that contain large amounts of iron.
Serving Size (1/2 cup, packed), 1.6 milligrams of iron (9% DV), 247 calories

Lentils
Many vegetarians worry about not getting enough iron or protein in their diets. Lentils can solve both problems, and then some!
Serving Size (1 cup, boiled), 6.6 milligrams of iron (37% DV), 230 calories

Dried Peaches
If you’re trying to get more iron in your diet, opt for dried fruit as opposed to fresh.
Serving Size (1/4 cup), 1.6 milligrams of iron (9% DV), 96 calories

Pumpkin Seeds
A handful of pumpkin seeds, or an ounce, contains about one milligram of iron. That’s about 5% of the recommended daily value.
Serving Size (1 ounce, about a handful), 0.9 milligrams of iron (5% DV), 126 calories.

Soybeans
Soybeans are another super food that packs protein, unsaturated fat (the “good fat”), fiber, and minerals such as iron.
Serving Size (1 cup, boiled), 8.8 milligrams of iron (49% DV), 298 calories

Pinto Beans
Pinto beans contain a splash of color and a spattering of essential vitamins and minerals.
Serving Size (1 cup, boiled), 3.6 milligrams of iron (21% DV), 245 calories

Arugula
Dark greens such as arugula have countless health benefits with a tiny calorie count.
Serving Size (1/2 cup), 0.146 milligrams of iron (1.8% DV), 3 calories

Whole Wheat Pasta
While white pasta contains these minerals as well, it can also weigh you down with extra carbs and calories
Serving Size (1/4 cup dry), 0.4 milligrams of iron (2% DV), 44 calories

Collard Greens
With staggering amounts of calcium, high levels of vitamin A, and several cancer-fighting elements, what’s not to love about collard greens?
Serving Size (1 cup), 2.2 milligrams of iron (12% DV), 11 calories

Sesame Butter (Tahini)
Sesame butter, also known as tahini and often associated with hummus, can provide the body with a tremendous amount of iron.
Serving Size (1 tablespoon), 0.4 milligrams of iron (2% DV), 86 calories

Dried Thyme
With dried thyme at your disposal, cooking and eating your favorite vegetables will never get old.
Serving Size (1 teaspoon), 1.2 milligrams of iron (7% DV), 3 calories

Black Beans
Beans are good all around; they’re easy on your health and your budget.
Serving Size (1 cup, boiled), 3.6 milligrams of iron (20% DV), 277 calories

Brown Rice
Brown rice is one of the most versatile foods on Earth.
Serving Size (1 cup), 0.8 milligrams of iron (5% DV), 216 calories

Prune Juice
Its high vitamin C content makes it easier for your body to absorb the iron.
Serving Size (1 cup), 3 milligrams of iron (17% DV), 182 calories

Oatmeal
Just a half-cup serving is packed with almost two milligrams of iron.
Serving Size (1/2 cup), 1.7 milligrams of iron (8% DV), 154 calories

Dried Apricots
Just a handful of dried apricots can provide you with up to 35% of your daily iron intake.
Serving Size (1/2 cup), 2 milligrams of iron (8% DV), 78 calories.

Potatoes
Since potatoes are also packed with vitamin C, it’s easier for your body to absorb the iron it needs.
Serving Size (1 medium potato with skin),3.2 milligrams of iron (18% DV), 278 calories

Tofu
Though tofu is typically associated with Asian cuisine, this versatile and nutritious food has made its way to dinner tables around the world.
Serving Size (1/2 cup), 3.4 milligrams of iron (19% DV), 88 calories

Sun Dried Tomatoes
One cup contains nearly 30 percent of your recommended daily iron intake.
Serving Size (1 cup), 4.9 milligrams of iron (27% DV), 139 calories
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