Vegan Iron Rich Foods | What I Eat Everyday for Lots of Iron

SweetPotatoSoul

Video Stats

Channel: SweetPotatoSoul
Host: SweetPotatoSoul
Published: Jul 8, 2025
Views: 57.1k

Recipe Overview

Prep: 15 min
Cook: 30 min
Difficulty: Intermediate
Serves: 1

Overview

In this video, the host shares her daily vegan meals that are rich in iron, starting with a creamy teff porridge made in the Instant Pot. Teff, a whole grain from East Africa, is highlighted for its nutty flavor and impressive nutritional profile, including iron, calcium, and fiber. The porridge is seasoned with soy milk, maple syrup, and cinnamon, topped with flax seeds and pecans for added iron content.

For lunch, she opts for a simple yet nutritious meal of leftover rice and beans with roasted cauliflower, emphasizing the iron content in beans. The discussion also touches on the importance of choosing whole grains over white rice for better iron intake. Throughout the day, she incorporates various fruits and nuts, such as apples and figs, which not only provide iron but also vitamin C to enhance absorption.

Dinner features a beloved lentil salad, packed with fresh herbs and dates, showcasing lentils as a great source of iron and other essential nutrients. The host concludes with a comforting turmeric latte, made with soy milk, reinforcing the idea that a varied plant-based diet can easily meet iron needs. This video serves as a reminder that with thoughtful food choices, maintaining adequate iron levels on a vegan diet is achievable.

Recipe Details

Steps & Tips

1
00:39

Cook TEF in the instant pot with soy milk, maple syrup, and cinnamon.

01:08

Tip: Cooking TEF in the instant pot is best to prevent burning.

2
01:20

Top the porridge with flax seed, pecans, and chopped mango.

3
01:39

Make oatmeal for breakfast.

4
04:23

Heat leftover rice, beans, and roasted cauliflower in the microwave for 30 seconds.

5
04:56

Eat the leftover meal of rice, beans, and roasted cauliflower.

05:07

Tip: Choose brown rice over white rice for more iron.

05:57

Tip: Vitamin C helps with the absorption of iron.

6
06:10

Pack an apple as a snack for tennis.

7
06:24

Eat dried figs as a snack.

8
06:44

Eat tamari almonds as a snack.

9
07:25

Prepare lentil salad with fresh herbs and dates.

09:03

Tip: Turmeric lattes are anti-inflammatory and can help calm your body.

10
09:49

Make a turmeric latte with soy milk and sweeten with agave.

10:10

Tip: Focus on eating plenty of vegetables, fruits, whole grains, legumes, nuts, and seeds for a balanced diet.

Ingredients

Serves: 1
Flax Seed1 tbsp
Pecans2 tbsp
Rice1 cup
Beans1 cup
Cauliflower1 cup
Apple1
Figs1/4 cup
Almonds1/4 cup
Lentils1 cup
Dates1/4 cup
Turmeric1 tsp
Allergen Alerts

Ingredient: Nuts

    → Substitution: Seeds

Ingredient: Soy

    → Substitution: Almond Milk

Nutrition

Calories
500
kcal per serving
Protein
20
per serving
Carbs
80
per serving

Skill Level

Skill Level Intermediate
Beginner Intermediate Advanced

Frequently asked questions

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Interesting Tidbits

  • Teff is a whole grain from East Africa, rich in iron, calcium, fiber, and protein.
  • Vitamin C enhances the absorption of non-heme iron from plant sources.
  • Lentils are a fantastic source of iron and plant-based protein.
  • Tamari almonds provide a crunchy, salty snack that is also rich in iron.