Vegan Recipes High In Iron Content
By Kim Leach
Three Bean Soup
½ chopped onion
3 tsp garlic salt
1 bell pepper chopped
1 can black beans, drained
1 can kidney beans, drained
1 can pinto beans, drained
½ tsp Cumin
2 tsp chili powder
1 can Ro*Tel Tomatoes
2 large can Tomato Juice (48 ounces)
1 cup sweet corn kernels
Salt and Pepper to taste
Place Ro*Tel tomatoes in a blender or food processor and blend until
smooth. In a large stock pot or 5 quart saucepan mix all other
ingredients, add blended Ro*tel tomatoes and bring to a boil. Lower the
temperature to simmer for at least 60 minutes. Serve in a bread bowl or
with fresh dinner rolls. (Black beans, pinto beans, and kidney beans are
great sources of iron, tomatoes are high in vitamin C which helps the
body absorb iron)
Black Bean Quesadillas
1 can black beans, rinsed and drained
1 cup Vegetable Gourmet Nacho Cheese Alternative
1 cup firm Tofu crumbled
1 green bell pepper chopped
2 green onions chopped
1 Tbsp Vegetable Oil
1 small can tomato paste
½ tsp chili powder
¼/ tsp Cumin
In a saucepan mix together tomato paste, chili powder, and cumin.
Place tortillas on a plate. Mix beans, bell pepper, onion, and tofu with
the tomato paste mixture. Apply mixture to half of the tortilla, crumble
or spread cheese mixture and then fold the other tortilla half over the
mixture. Heat skillet on medium high. Heat small amount of vegetable
oil. Place tortilla mixture in skillet, heat until ingredients are
heated through. Turn over cook one-two more minutes. Remove from heat
and serve.
Makes 8 quesadillas
(Tofu and black beans are great sources of iron in the vegan diet,
tomato paste and green peppers are high in vitamin C which helps the
body to absorb the iron) |
