24 vegan iron-rich recipes

Looking for iron-rich recipes? Want healthy, nutritious meals that will help you to up your intake of iron? Check out our recipes below, then take a look at our healthy high-protein vegan recipes, quick vegan recipes, tempeh recipes and budget vegan recipes.

Iron is an essential nutrient for good health, for it is involved in transporting oxygen around our body by binding to haemoglobin and carrying red blood cells around the body. Too little and you may start to feel tired, lack concentration and even feel light-headed. You can get iron from your diet in both animal (heme) and plant-based (non-heme) sources, and the absorption is increased when eaten alongside fruits and vegetables which contain Vitamin C.

Good vegan iron sources include legumes such as tofu, lentils, tempeh, beans, peas, nuts, seeds, wholegrains and certain fruits and vegetables, including green leafy vegetables, tomato purée, prunes and olives.

24 vegan iron-rich recipes

1. Vegan aubergine curry

Cook aubergine pieces with fragrant spices and red lentils for a healthy midweek meal. Serve with naans for a hearty dinner.

2. Spinach, chickpea and potato curry

Try our lightly spiced vegan curry for a wholesome midweek meal for four. Make the most of storecupboard ingredients such as chickpeas and chopped tomatoes in this flavoursome dish.

3. Saag aloo

An Indian classic of spiced potatoes and spinach, saag aloo comes flavoured with red chilli, cumin seeds, turmeric and fresh ginger.

4. Kung-pao style tofu

Ready on the table in just 30 minutes, try this meat-free version of the takeaway classic for a simple and satisfying midweek meal.

5. Sweet potato and lentil curry

Looking for a flavour-packed curry with health benefits to boot? Try this vibrant and low-calorie dish, made with sweet potatoes, red split lentils, coconut milk and plenty of spices. Enjoy with a naan or pilau rice.

6. Tempeh stir-fry

Refresh your vegan dinner repertoire with this tempeh stir-fry – the nutty sauce pairs with the tempeh perfectly, plus it tastes great with rice or noodles. Try it for a speedy, healthy meal.

7. Mauritian butter bean curry (cari gros pois)

Shelina Permalloo's butter bean curry makes a healthy comfort food dish: warm, rich and full of nostalgic flavour.

8. Quinoa and black bean chilli

Try our quick and easy vegan chilli. This quinoa and black bean chilli recipe is high in protein and vegan – but still tastes beautifully creamy.

9. Mapo tofu

The people of Sichuan love chilli and the lip tingle of sichuan peppercorns – exactly what this dish celebrates. Add plenty of chiu chow chilli oil to really make it sing.

10. Berry and nut butter porridge

Packed with nuts, fruit and oats, this hearty bowl is perfect for a post-workout breakfast.

11. Sweet potato linguine with vegan puy lentil ragu

Sweet potato linguine is more robust than courgetti, so can withstand a bit more cooking. Served with a warming vegan bolognese-style ragu, this gluten-free main is perfect for the start of the cooler months.

12. Wholewheat spaghetti with long-stemmed broccoli, chilli and lemon

This vegan recipe for wholewheat spaghetti with long-stemmed broccoli, chilli and lemon is quick and easy – perfect for a midweek supper.

13. Roast broccoli with lentils and preserved lemon

This recipe for roast broccoli with lentils and preserved lemon makes for a really easy midweek meal for one. It’s vegan and ready in less than an hour but still delivers big, punchy flavours.

14. Tofu piccata

Swap chicken for sautéed tofu in this clever vegan twist on a classic, served with a white wine sauce and long-stemmed broccoli.

15. Crunchy veg and smoked tofu salad with sesame dressing

Try our salad recipe with crispy golden tofu and crunchy vegetables. This easy dish is vegan, high in protein and good for you.

16. Kidney beans

Chilli is a great dish for packing kidney beans into your diet. This veggie butternut squash and quinoa version makes a quick and satisfying meal.

17. Hummus, kale and coriander noodles

Check out this easy vegan salad recipe with crunchy kale, fiery ginger and topped with a creamy hummus and peanut butter dressing – an easy midweek meal for two.

18. Warm hummus with pine nuts, raisins and olives

Turn a storecupboard staple into this vibrant meze dish and sprinkle with jewel-like pine nuts, raisins and olives.

19. Pumpkin seed butter on rye

Pumpkin seed butter makes the perfect vegan toast topper for breakfast. Serve with apple and chia seeds for an energy boosting brekkie. Add date nectar for sweetness, or leave out for savoury toast toppings.

20. Spelt and apple salad with crispy nuts and seeds

Pack plenty of crunch into this balanced vegan salad and sprinkle with a homemade nut and seed mix.

21. Baba ganoush with lavash

Check out our take on traditional Eastern Mediterranean baba ganoush. Comprised of grilled aubergines and tahini, this dip is seriously creamy. What’s more, it’s vegan, too.

22. Buddha bowls with shredded sprouts and beets

Buddha bowls are generous portions of good-for-you ingredients piled into a bowl as a healthy but filling salad. They’re balanced in grains, protein, veggies and carbs, so choose what you fancy and get filling. Think of this as a savoury smoothie bowl: it’s all about the toppings.

23. Protein balls

Check out this easy recipe for high-protein, iron-rich, vegan coconut butter, date and cranberry energy balls. They make a great pre-workout snack.

24. Chocolate, coconut and raspberry quinoa porridge

Start your morning with this quinoa porridge packed full of guilt-free goodness. This recipe is quick with minimal ingredients. What’s more, it’s easy to make a batch for the rest of the week.