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 olive oil

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 yeast

2 tbsp lemon juice

1 celery stalk

2 tbsp olive oil

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 olive oil 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.

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