Should you’re like me and undergo from low iron, you’ll undoubtedly wish to make my Iron-Wealthy Spinach Lentil Salad. It’s fast and straightforward to throw collectively and could be shared with pals at a potluck or packed into containers for weekday lunches. This plant-based salad is wealthy in vegetarian iron sources and vitamin C, which assist the physique higher take in the iron. If you understand you may have points with low iron, otherwise you’re feeling drained on a regular basis, it’s an incredible thought so as to add this wholesome salad recipe to your common rotation.
I just lately had some blood work finished that got here again with low iron and ferritin ranges. It wasn’t a whole shock, contemplating I’ve been feeling drained recently and I’ve a historical past of low iron, courting again to childhood. I’m now taking a each day iron complement, however I’m additionally making certain that I incorporate loads of iron-rich meals into my weight loss program. This Iron-Wealthy Spinach Lentil Salad is full of taste and loaded with high-iron vegetarian substances. This salad is ideal for meal prep and can present the vitality increase that you must get by means of the day.
Why You’ll Love This Wholesome Salad
- Full of iron – I’ve loaded this salad with as many iron-rich substances as potential, together with spinach, quinoa, pumpkin seeds, and edamame. I additionally tried to incorporate meals which are excessive in Vitamin C, as this will help enhance iron absorption within the physique.
- Nice for meal prep – I really like making a giant batch of this hearty salad in order that I can get pleasure from it for lunch all week lengthy. The spinach ought to maintain up properly, however you possibly can substitute kale should you’re involved concerning the spinach wilting. Kale could be very hearty and will keep contemporary for a number of days.
- Filled with taste – Should you hear spinach and quinoa and assume that this salad will likely be boring, you might be in for a shock. It’s full of tons of flavorful substances, together with carrots, dried cranberries, pumpkin seeds, and a tangy dressing.
Why Your Physique Will Love This Iron-Wealthy Meal
Iron is a vital mineral that helps preserve wholesome blood in our our bodies. Iron helps to hold oxygen out of your lungs to different elements of your physique. With out enough iron within the blood, the physique is unable to move oxygen as effectively, leading to a situation known as anemia. There are a number of kinds of anemia, however I’m referring particularly to Iron Deficiency Anemia. Anemia may cause a number of completely different signs, together with fatigue, straightforward bruising, dizziness, shortness of breath, pale pores and skin, and coronary heart palpitations. Should you expertise any of those signs, please deliver them to your physician’s consideration. Anemia is identified with a easy blood check.
There are two kinds of iron, heme iron and non-heme iron. Heme iron is barely present in animal protein, like poultry, shellfish, and different meats. Non-heme iron is present in plant-based merchandise, equivalent to lentils, spinach, and nuts. Sadly, for us vegetarians, heme iron is extra readily absorbed by the physique. A weight loss program wealthy in non-heme iron requires extra elements for absorption, equivalent to vitamin C. This salad recipe is wealthy in non-heme iron sources, so I made positive so as to add further vitamin C to help in its absorption.
Spinach Quinoa Lentil Salad Recipe Components
- Lentils – I used store-bought pre-cooked lentils to make this salad very easy to throw collectively. You’re greater than welcome to cook dinner your personal from scratch, although. Should you favor, you should utilize a special legume rather than the lentils.
- Quinoa – I used tri-color quinoa for this salad, however common white quinoa may even work nice. Another grain of alternative could be substituted for the quinoa, if wanted.
- Spinach – Spinach is a darkish leafy inexperienced that’s excessive in iron, which is why I selected to make use of it for this recipe. Kale, or one other darkish, leafy inexperienced of your alternative, can be utilized as an alternative, should you favor.
- Carrots – Carrots are candy, crunchy, and are additionally excessive in vitamin C, which is vital as a result of vitamin C helps your physique take in iron higher.
- Dates – Chopped dates add a sweetness and a pleasant chewy texture. Any dried fruit can be utilized, although.
- Pumpkin Seeds – Not solely are pumpkin seeds wealthy in iron, however they’re additionally an incredible addition to salads. They add a salty crunch that can be utilized as an alternative to croutons.
- Dressing – I take advantage of a home made citrus-flavored dressing that comes collectively rapidly; nonetheless, you possibly can simply substitute your favourite bottled dressing as an alternative.
How To Make This Straightforward Quinoa Salad
- Add all the dressing substances to a big mixing bowl and whisk till totally mixed.
- Add within the quinoa, lentils, spinach, carrots, onion, dates, and pumpkin seeds. Use a big spoon to combine every part till all of the substances are coated with the dressing. Style the salad and season with extra salt and pepper as wanted.
- Spinach quinoa lentil salad could be served instantly or saved within the fridge for as much as 4-5 days.
Recipe Incessantly Requested Questions
- This recipe is already vegan and gluten-free.
- Will this salad work for meal prep? Sure, this salad recipe is ideal for meal prep. Assemble the salad, separate it into meal prep containers, and retailer it within the fridge for about 4-5 days.
- Can kale be used as an alternative of spinach? Sure, kale or some other inexperienced of alternative can be utilized as an alternative of spinach should you favor.
- Can store-bought dressing be used? Sure, I do present a home made dressing recipe, however you possibly can simply use your favourite store-bought dressing.
Have a query I didn’t reply? Ask me within the remark part under, and I’ll get again to you ASAP!
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Iron Wealthy Spinach Lentil Salad
Complete Time: 35 minutes
Yield: 4-6
Food regimen: Vegan
Description
Should you’re like me, and also you undergo from low iron, you might be undoubtedly going to wish to make my Iron Wealthy Spinach Lentil Salad. It’s fast and straightforward to throw collectively and could be shared with pals at a potluck, or packed into containers for weekday lunches. This plant primarily based salad is full of vegetarian iron sources and vitamin C, to assist your physique higher take in the iron. If you understand you may have points with low iron, otherwise you’re feeling drained on a regular basis, it’s an incredible thought so as to add this wholesome salad recipe to your common rotation.
Spinach Lentil Salad
- 3 cups cooked brown lentils (I used 2 (15 oz) cans)
- 2 cups cooked quinoa, white or tricolor
- 3 cups chopped child spinach leaves
- Heaping 1 cup diced carrots
- 1/2 small crimson onion, diced (about 1/3 cup)
- 1/2 cup chopped dates (I used medjool)
- 1/2 cup roasted and salted pepitas
Citrus Dressing
- 1/3 cup further virgin olive oil
- 2 tablespoons contemporary lemon juice
- 2 tablespoons contemporary orange juice
- 1 tablespoon apple cider vinegar
- 1/2 teaspoon dijon mustard
- 1/2 teaspoon pure maple syrup
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Directions
- Add all the dressing substances to a big mixing bowl and whisk till utterly mixed.
- Add within the quinoa, lentils, spinach, carrots, onion, dates and pumpkin seeds. Use a big spoon to combine every part collectively till all of the substances are coated with the dressing. Give the salad a style and season with any further salt and pepper wanted.
- Spinach quinoa lentil salad could be served instantly or saved within the fridge for as much as 4-5 days.
Notes
This salad is nice for meal prep. Simply equally portion it into 4-5 lunch containers and retailer for as much as 5 days within the fridge. Salad is finest loved chilly or at room temperature.
- Prep Time: 15 minutes
- Cook dinner Time: 20 minutes
- Class: Salad, Vegan
- Methodology: Stovetop
- Delicacies: American
