Iron Veggies

healthy vegetables on wooden table,World food day

What better way to get all the nutrients one needs than mixing all of them in a big bowl filled with goodness. We pile beans, broccoli, and seeds which are the source of Iron, but we balance it with healthy fats, carbohydrates, and of course protein.

2 servings

Ingredients

140g broccoli 

1 tbsp

3 tbsp sesame seeds

1 tbsp tamari

170g mixed beans, washed and drained

200g diced tomatoes

2 chopped red onions

60g chopped coriander

A pinch of chili flakes

Salt and pepper

60ml lemon juice

60g (2.1 oz) spinach

1 avocado, diced

45g green or black olives

2 radishes

For the dressing:

135g sunflower seeds

1 tbsp soy-free miso

15g nutritional

2 tbsp lemon juice

1 celery stalk

2 tbsp

A pinch of salt

75ml water

How to prepare

First, we need to soak the sunflower seeds in water overnight. Once soaked and drained we mix them in a  highspeed blender. Then we chop the celery stalk into chunks and add this with all the other dressing ingredients and blend until is completely smooth.

Steam the broccoli for 5 minutes and allow it to cool. In a frying pan on low heat, we add 1 tablespoon of and sesame seeds. We allow the seeds to sizzle for 1-2 minutes then add the broccoli and tamari. Mix well.

Next, strain and wash the beans, place them in a big bowl, and add the tomatoes, red onions, coriander, chili flakes, lemon juice, salt, and pepper, and mix well.

Place spinach in a bowl add the broccoli, beans, and avocado with a good amount of dressing, and garnish with olives and radishes.

Share with friends:

Leave a Reply

Your email address will not be published.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Future Meat Technologies Could Reduce Livestock's 180 Million Ton Methane Footprint
Making Vegan Casein From Peas Using Precision Fermentation
Lindt’s New Vegan Chocolate Bar Replaces Milk With Oats
A high-fiber diet reduces antibiotic resistance
Sustainable Boxing Gloves Out Of Grapes
YOU MIGHT ALSO LIKE
Which Term Should Be Officially Adopted by the Food Industry, Vegan or Plant-Based?
For years, there has been debate over whether or not the terms “vegan” and “plant-based”...
Vegan Southern Fried Cabbage
Vegan Southern Fried Cabbage is a flavorful meatless version of the Southern Classic dish....
Vegan black bean sauce
This flexible, handmade sauce gives fried rice, noodles, and stir-fried vegetables a rich umami...
How to Get Iron on a Vegan Diet, Plus Thirteen Additional Sources
Iron is an essential mineral, yet the body cannot produce it. How to obtain iron from plant-based...
Mushroom walnut lentil pate
This simple, delicious, and nutritious MUSHROOM WALNUT LENTIL PATÉ is a gluten-free vegan variation...
Yummy Vegan Grilled King Oyster Mushroom Skewers
These succulent grilled king oyster mushrooms from VBQ: The Ultimate Vegan Barbecue Cookbook...