iron rich

Everyone needs a good homemade steak pie once in a while. Make it easy using ready-made shortcrust pastry. 

Steak pie

900 grams/2lb braising steak,

flour,

olive oil

onions, sliced

parsley

tbsp chopped fresh thyme

salt and black pepper

570 milliliters/1 pint hot beef stock

225 grams/8 ounces ready-rolled shortcrust pastry

egg,

Turn leftover beef bouguignon into another traditional family favourite.

Beef stroganoff

fettuccine

button mushrooms, sliced

tsp sweet paprika

quantity Beef bourguignon (see notes)

can Heinz big red tomato soup

tbsp worcestershire sauce

sour cream

tbsp chopped fresh flat-leaf parsley leaves

‘Ram-don’ is an invented name for the Korean dish jjapaguri. In this version the meat is replaced with two types of tofu.


Smoked tofu and broccoli Korean-style ram-don (jjapaguri)

200 grams/7 ounces dried ramen or udon noodles

tbsp toasted sesame oil

garlic cloves, finely chopped

2.5cm/1in piece root ginger,

shallots, finely chopped

red chillies, seeds removed and finely chopped

tbsp cornflour

tbsp rapeseed oil

400 grams/14 ounces firm tofu, drained and cut into 2cm/¾in cubes

shitake mushrooms, sliced

Shaoxing rice wine

tbsp dark soy sauce

tbsp vegetarian mushroom sauce

tbsp clear rice vinegar

tamari

spring onions,

tsp dark soy sauce

tsp chilli oil (such as Chiu chilli oil)

tbsp tahini

tbsp sweet chilli sauce

sprinkle shichimi togarashi pepper flakes (a Japanese spice blend)

Treat your family or friends to a classic Chinese beef chow mein. Once you’ve marinated the steak and prepped the veg this sensational stir-fry is really quick to cook.

Each serving provides 545 kcal, 37g protein, 60g carbohydrates (of which 16g sugars), 15.5g fat (of which 3g saturates), 8.5g fibre and 2.5g salt.

Beef chow mein

450 grams/1lb rump steak,

tbsp oyster sauce

beef stock

brown sugar

tsp sesame oil

tsp black pepper,

vegetable oil

garlic cloves, crushed

ginger,

carrots,

mangetout

egg noodles

beansprouts

tbsp sesame oil

spring onions, peeled and chopped

This rich and satisfying lamb and lentil curry uses a great-value cut of meat for a tasty dinner on a budget. This dish is great for making ahead, check the tips section for freezing instructions. 

This meal provides 490 kcal, 36g protein, 28g carbohydrate (of which 7g sugars), 26g fat (of which 9g saturates), 5g fibre and 2.3g salt per portion. 




Lamb and lentil curry

sunflower oil

lamb

onions, roughly chopped

garlic cloves, roughly chopped

tbsp medium curry paste

tomatoes

150 grams/5½oz dried split red lentils, rinsed and drained

grams/2½oz curly kale spinach

black pepper

rice

This healthy chicken stir-fry is cooked fast, leaving the broccoli with a crunch. Put the brown rice on to boil while you prep the remaining ingredients and you can have this meal on the table in about half an hour.

Each serving provides 442 kcal, 40g protein, 46g carbohydrates (of which 5g sugars), 9.5g fat (of which 1.5g saturates), 6.5g fibre and 0.9g salt.

Healthy chicken stir-fry

brown rice

chicken thigh fillets, sliced

onion, sliced

5mm/¼in fresh root ginger,

broccoli,

soy sauce

tbsp Chinese five-spice powder

Take comfort food up a notch and serve this hearty stroganoff with fettuccine.

beef rump steak, thinly sliced

butter

brown onion, thinly sliced

button mushrooms, thinly sliced

paprika

lemon juice

40.00 ml finely chopped fresh chives

https://resources.newscdn.com.au/cs/video/vjs/stable/build/index.html?id=5348771529001-5583874044001&=domain=taste

5348771529001-5583874044001

Herbs, pulses, noodles, spinach and soured cream combine in this Iranian comfort food dish, topped with deeply caramelised onions.

Persian noodle soup

tsp turmeric

tin chickpeas, drained

100 grams/3½oz small brown lentils

haricot beans, drained

vegetable stock

grams/1½oz butter

grams/3½oz linguine or Iranian reshtey noodles

spinach

grams/¾oz coriander

grams/½oz mint

x 250 milliliters/9fl oz tubs soured cream

Quinoa, a protein-rich seed, makes a great substitute for rice or couscous

Quinoa, lentil & feta salad

quinoa

shallot onion,

tarragon

cucumber

feta cheese crumbled

onions

orange

tbsp red or white wine vinegar

Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.

Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.

Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

This hearty vegan Zuppa Toscana features shredded mushrooms, creamy white beans, tender potatoes, and kale in a rich cashew cream broth. It's comforting, protein-packed, and perfect with crusty bread.

Zuppa Toscana

5.3 oz oyster or shimeji mushrooms (see notes)

yellow onions (diced)

tsp red chili flakes

thyme

fennel seeds

garlic

apple cider vinegar

potatoes

beans

kale (stem removed and finely chopped)

parsley (finely chopped)

sea salt flakes (to taste, see notes)

black pepper (to taste)

raw cashews

1.25 cup dairy-free milk (I use soy)

nutritional yeast

bread (to serve)

Soak the cashews in hot water for 20 minutes. Drain and set aside.

Wash the mushrooms thoroughly. Using your hands, shred them into thin strips. Add to a large pot on medium heat and cook for about 10 minutes, stirring regularly, until most of the water has evaporated.

Add the onions, olive oil, chili flakes, thyme, fennel seeds, a pinch of sea salt flakes, and pepper to the pot. Cook for 5 minutes, stirring regularly.

Add the garlic and cook for a further 10 minutes, stirring only a couple of times to let the mushrooms develop some browning. It could be tempting to shorten the cooking time, but this is an important step in building the flavors.

Add the apple cider vinegar to deglaze and cook while stirring for a further 1 minute.

Add the diced potatoes, cooked beans, and broth. Cook partially covered at a low simmer for 20 to 25 minutes. Pierce a potato with a fork to ensure the potatoes are fully cooked. You should not encounter any resistance.

Make the cashew cream: blend the cashews, milk, and nutritional yeast. Make sure it&#39;s completely blended and you can&#39;t see any bits and pieces left.

Stir in the cream into the pot along with the kale and parsley. Cook for a further 5 minutes. Turn off the heat, stir in the lemon juice, and taste, adjusting the salt and pepper as needed. Serve with a slice of toasted sourdough or our gluten-free bread. Enjoy!

So simple and so yummy!!! Definitely a crowd pleaser in my circle.

Looks amazing! What would be a good substitute for mushrooms? Tofu?

Absolutely DELICIOUS!!

Believe me, that says a lot coming from me because I don't like soup and I don't like beans. But I love this dish! It's so flavorful.

Absolutely delicious xx thank you for the recipe.

This was SO good! I used baby bella mushrooms because that’s all they had at the store this weekend and it still turned out amazing. This will make a wonderful meal prep for my partner and I to enjoy throughout the week.

This o e has been on my “to make” list for a while and I finally got around to it. Delicious! So flavoursome. We enjoyed it with some sprouted whole millet &amp; quinoa bread.  And so easy to make.  Thanks Sarah

Absolutely wonderful soup.  I liked everything about it especially enjoyed the fennel seeds in it.   I really like potatoes in this soup also, better than pasta

This has gotten me into soup, I’ve made it twice this week! It is absolutely phenomenal. It’s healthy, warming and beautifully balanced. As I don’t have cashews the first batch I made I using light coconut milk. Second batch I used evaporated milk. Both were delicious but with the coconut milk especially so!

https://www.youtube.com/watch?v=ryzhhwSOr7k

Hearty vegan Zuppa Toscana with shredded mushrooms, creamy white beans, potatoes, and kale in a rich cashew cream broth. High protein, iron-rich, and perfect for cozy nights. Easy one-pot plant-based soup recipe that's gluten-free and meal-prep friendly. 27g protein and 17g fiber per serving!

Check out this recipe and many more on our blog at plantbaes.com (simply Google plantbaes Zuppa Toscana) 💕

Recipe:
Ingredients
- 5.3 oz (150 g) oyster or shimeji mushrooms (see notes)
- 2 yellow onions, diced
- 1 tbsp (15 ml) olive oil
- 1/2 tsp (1 g) red chili flakes
- 2 tsp (2 g) dried thyme
- 1 tsp (2 g) fennel seeds
- 8 garlic cloves, minced
- 1 tbsp (15 ml) apple cider vinegar
- 2 potatoes, diced in small cubes, about 17.6 oz
- 3 cups (530 g) cannellini beans, cooked
- 5.5 cups (1.3 L) low sodium vegetable stock
- 4 cups (85 g) kale, stem removed and finely chopped
- 1/2 cup (30 g) fresh parsley, finely chopped
- 3 tbsp (45 ml) fresh lemon juice
- sea salt flakes, to taste (see notes)
- freshly ground black pepper, to taste

Cashew cream:
- 1/2 cup (65 g) raw cashews
- 1.25 cup (300 ml) dairy-free milk (I use soy)
- 1/2 cup (28 g) nutritional yeast
- bread, to serve

Instructions
1. Soak the cashews in hot water for 20 minutes. Drain and set aside.
2. Wash the mushrooms thoroughly. Using your hands, shred them into thin strips. Add to a large pot on medium heat and cook for about 10 minutes, stirring regularly, until most of the water has evaporated.
3. Add the onions, olive oil, chili flakes, thyme, fennel seeds, a pinch of sea salt flakes, and pepper to the pot. Cook for 5 minutes, stirring regularly.
4. Add the garlic and cook for a further 10 minutes, only stirring a couple of times to give the mushrooms time to develop some browning. It could be tempting to shorten the cooking time, but this is an important step to build up the flavors.
5. Add the apple cider vinegar to deglaze and cook while stirring for a further 1 minute.
6. Add the diced potatoes, cooked beans, and broth. Cook partially covered at a low simmer for 20 to 25 minutes. Pierce a potato with a fork to ensure the potatoes are fully cooked. You should not encounter any resistance.
7. Make the cashew cream: blend the cashews, milk, and nutritional yeast. Make sure it's completely blended and you can't see any bits and pieces left.
8. Stir in the cream into the pot along with the kale and parsley. Cook for a further 5 minutes. Turn off the heat, stir in the lemon juice, and taste and adjust salt and pepper to taste. Serve with a slice of toasted sourdough or our gluten-free bread. Enjoy!

Notes
- Mushrooms: I love the texture of shredded oyster mushrooms in this, but if it's not available to you, use other mushrooms. I can't imagine one that would not go with this flavor profile.
- Salt: If you are using a broth or stock, keep in mind that the saltiness can vary a lot between brands. I recommend starting with a pinch of salt, then tasting and adjusting at the end once everything is cooked. This way, you stay in control of the seasoning and avoid over-salting the dish. Sodium in the nutrition info will vary depending on the broth chosen and how much salt is used.
- Nut-free Option: Use store-bought soy cream instead of cashew cream (use 1.5 cups).
- Soy-free option: Use a soy-free dairy-free milk and soy-free cream alternative.

Nutrition (per serving, 4 servings)
- Calories: 496 kcal
- Carbohydrates: 74 g
- Protein: 27 g
- Fat: 13 g
- Sodium: 645 mg
- Fiber: 17 g
- Vitamin A: 132 IU
- Vitamin C: 60 mg
- Calcium: 320 mg
- Iron: 9 mg

High Protein Vegan Soup (27 g protein per serving)

Top 10 iron rich recipes from across the web

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Top Tags

Steak pie

Beef stroganoff

Smoked tofu and broccoli Korean-sty...

Beef chow mein

Lamb and lentil curry

Healthy chicken stir-fry

Beef stroganoff

Persian noodle soup

Quinoa, lentil & feta salad

Zuppa Toscana

Top 10 iron rich recipes from across the web

The most viewed iron rich recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engineic_arrow_forward_48px

Top Tags

Steak pie

Beef stroganoff

Smoked tofu and broccoli Korean-sty...

Beef chow mein

Lamb and lentil curry

Healthy chicken stir-fry

Beef stroganoff

Persian noodle soup

Quinoa, lentil & feta salad

Zuppa Toscana

The most viewed iron rich recipes by Recipe Cart users, saved from over 20,000 sites. Or, go to our Recipe Search Engine