Iron Rich Vegetable Pasta

Rebecca Wilson, Holistic Chef, CNPBy Rebecca Wilson, Holistic Chef, CNP  ,   ,

November 8, 2015

While many vegetarians and vegans are concerned about their iron intake, here is a dish that has nearly 50% of your daily intake of iron. Iron requires Vitamin C, folate and B12 for adequate absorption. Vitamin C improves the absorption of iron from the stomach. Vitamin B12 is important for normal blood, cells, and nerves. Folic acid is needed to form healthy cells, especially red blood cells. This dish is rich in Iron, Vitamin C and Folate. B12 is found in animal meat and byproducts, so in that case vegetarians or vegans should supplement. By adding a squirt of lemon juice to any meal, or fresh greens you will instantly increase your intake of vitamin C.

  • Yields: 2 Servings

Ingredients

2 servings “GoGO Quinoa Pasta – Gluten Free”

2 tbsp raw, dehydrated Kelp

1 cup chopped swiss chard

2 cups chopped mushrooms (mixture of all *organic*)

1 – 2 cups chopped broccoli

2 tbsp water

¼ slivered yellow onion

½ cup artichoke hearts - canned

2 garlic cloves, chopped fine

pinch salt, pepper, cayenne

¼ cup pumpkin seeds

2 tbsp hemp hearts

juice of 1 lemon

1 tbsp olive oil

1 tbsp avocado oil, or ghee

optional (parmesan cheese) fish, or chicken on top

Directions

1Boil pasta until desired texture. Rinse under cold water when finished to prevent over cooking. Toss in a ½ tbsp of olive oil, salt and pepper

2Meanwhile sauté onions till translucent in avocado oil (or ghee).

3Add in mushrooms and sauté for 3 minutes on medium

4Add in broccoli and a bit of water, and cover for 1 minute to steam broccoli

5Add chard, kelp, garlic, artichokes, then mix in pasta

6Season with salt, pepper and cayenne

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2 Reviews

Sarah

November 30, 2015

My nutritionist says I need more B12 – I’ll be giving this a try. Sounds so good.

Megan

November 30, 2015

Going to make this tomorrow. Sounds so good.

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