Naturally iron-rich!
Ingredients:
- 1 cup green lentils
- 1/2 cup quinoa
- 4 cups water or chicken broth
- 1 can kidney beans
- 1 cup chickpeas
- 1/4 cup sun-dried tomatoes, sliced
- 1/3 cup olives, sliced
- 1/2 red onion, diced
- 2 garlic cloves, minced
- 1 cup parsley, chopped (including stems)
- Juice & zest from 1 lemon
Directions:
- Cook quinoa & lentils: Pour lentils, quinoa, & water into a pot on medium-high heat & bring to a boil. Once boiling, turn heat to medium & simmer for 15-20 minutes until the lentils & quinoa are tender.
- In a large bowl, combine cooked lentils, quinoa, kidney beans, chickpeas, sun-dried tomatoes, olives, onions, garlic, parsley, & lemon juice. Then, enjoy!
Nutrition Resources:
Hambraeus L. Animal- and plant-food-based diets and iron status: benefits and costs. Proc Nutr Soc. 1999 May;58(2):235-42. PMID: 10466161.
Mullins AP, Arjmandi BH. Health Benefits of Plant-Based Nutrition: Focus on Beans in Cardiometabolic Diseases. Nutrients. 2021 Feb 5;13(2):519. doi: 10.3390/nu13020519. PMID: 33562498; PMCID: PMC7915747.
Thavarajah D, Thavarajah P, Sarker A, Vandenberg A. Lentils (Lens culinaris Medikus Subspecies culinaris): a whole food for increased iron and zinc intake. J Agric Food Chem. 2009 Jun 24;57(12):5413-9. doi: 10.1021/jf900786e. PMID: 19459707.
Willcox JK, Catignani GL, Lazarus S. Tomatoes and cardiovascular health. Crit Rev Food Sci Nutr. 2003;43(1):1-18. doi: 10.1080/10408690390826437. PMID: 12587984.
Zimmermann MB, Hurrell RF. Nutritional iron deficiency. Lancet. 2007 Aug 11;370(9586):511-20. doi: 10.1016/S0140-6736(07)61235-5. PMID: 17693180.