Boost your iron intake with these delicious vegan stews
Iron is a vital nutrient for our body, essential for transporting oxygen and supporting energy levels. For those following a vegan diet, finding iron-rich foods can be a challenge. Hearty vegan stews are not only comforting but can also be packed with iron when the right ingredients are used. Here are five delicious stews that will help you meet your daily iron needs.
Lentil and spinach stew
Lentils are a powerhouse of nutrition, offering an excellent source of plant-based iron. When combined with spinach, another iron-rich vegetable, you get a stew that's both hearty and beneficial for your blood health. Simply simmer lentils with onions, garlic, diced tomatoes, and spinach in vegetable broth until tender. Season to taste for a simple yet robust meal.
Black bean and quinoa chili
Black beans and quinoa make an unbeatable pair when it comes to iron content in vegan dishes. This chili incorporates both ingredients along with bell peppers, corn, and a blend of chili spices to create a flavorful stew that's rich in protein and fiber as well as iron. It's perfect for warming up on chilly evenings while boosting your nutrient intake.
Chickpea and sweet potato curry
Chickpeas aren't just good for making hummus — they're also full of iron. In this curry stew, chickpeas join forces with sweet potatoes, which add not only creaminess but also vitamin A. Cook these together with curry spices in coconut milk for an aromatic dish that will transport your taste buds while enriching your body with essential minerals.
Mushroom and barley soup
Mushrooms have a notable amount of non-heme (plant-based) iron, which is enhanced when cooked down into a soup or stew. Barley adds texture and additional nutrients, including fiber, to this earthy soup. Simmer mushrooms, barley, carrots, celery, onions in vegetable stock until everything is tender; herbs like thyme or rosemary add depth to the flavor profile.
Pumpkin and kale stew
Pumpkin isn't just for pies—it's also great in stews! This autumnal favorite is high in beta carotene, while kale brings calcium and, more importantly here, iron to the table. Together they create a nutrient-dense stew that feels indulgent but actually serves your health goals beautifully. Add some cannellini beans for extra protein and texture to complete this cozy dish.
