Iron Rich Lentil Salad

In my last newsletter, Iron’s Irony, we talked about the iron in your diet. This week I want to share one of my favorite salads, Iron Rich Lentil Salad, which has 6.8 mg of iron per serving.

The roasted vegetables in this Iron Rich Lentil Salad pair nicely with the lentils and whole grains. Balsamic vinegar, rosemary, and thyme offer a complexity of flavor. I like this salad because it is delicious whether you eat it warm (after you prepare it) or take it with you for a healthy and delicious cold lunch.

A bit of meal prep can make this salad easy to pull together. The day before you make the salad you will want to soak your whole grains. Soaking whole grains releases their minerals, making it easier for your body to absorb them. Soaking grains overnight also decreases the cooking time. Simply give the grain a good rinse, place in a bowl, cover with 3 times the amount of water and let soak at least 8 hours

Lentils do not need to be soaked but they can be cooked in advance. Rinse 1 cup of dried lentils and place in pot with 3 cups water or broth. Bring to a boil and simmer until tender, about 20-25 minutes. Drain any excess liquid.

You can also cut the vegetables and roast ahead of time. Pre-heat over to 425 degrees F. Arrange veggies in a single layer on baking pans with parchment paper (use 2 pans if needed). Roast veggies for 20-30 minutes, until tender (depends on which veggies you use and how big they are cut).

I like to use carrots, sweet potatoes, and onions in my Lentil Salad but this salad will easily work with other roasted vegetables you enjoy. I’ve had it with mushrooms and zucchini - use what you have on hand! Use whole grains like wheat berries, kamut, and farro for this recipe. These grains have a pleasantly chewy texture and rich, buttery flavor that is perfect for salads.

Print Recipe

Iron Rich Lentil Salad

4 servings

3 carrots, chopped (about 2 cups)
1 medium sweet potato, cubed
2 onions, slivered or large dice
2 1/2 cups of cooked lentils (cook 1 cup dried lentils)
1 cup of cooked whole grains - try wheat berries, kamut, or farro (cooked per directions on package)
1/4 cup of Balsamic vinegar
1/2 teaspoon dried rosemary
1/2 teaspoon dried thyme

Pre-heat oven to 425 degrees F. Arrange veggies in a single layer on baking pans with parchment paper (use 2 pans if needed). Roast veggies for 20-30 minutes, until tender (depends on which veggies you use and how big they are cut).
While the veggies are cooking, mix together the cooked lentils and cooked whole grains. Add the balsamic vinegar, rosemary, and thyme.
Once the veggies are done , mix together with the lentil mixture. Serve as is or serve over a bed of greens. I like to top with chopped bell pepper (raw). Enjoy!

Leftovers will keep up to 5 days in your refrigerator. Leftovers can be eaten cold and make great lunches!

Will you try this salad? Let me know in the comments below :)

Iron's Irony: It Can Make You Strong or Kill You

Despite the increasing number of people adopting plant-based diets, there are still many myths about this way of eating. One of those myths is that vegans do not get enough iron.

The truth is that it is entirely possible for anyone, vegan or omnivore, to be low in iron. In fact, many studies show that iron deficiency in vegans is about the same as in the rest of the population.

Iron (in your red blood cells) plays a central role in transporting oxygen throughout your body, releasing it where needed, and carrying away carbon dioxide. Iron also plays a role in your immune system functioning, in detoxification, and in the mental processes surrounding learning and behavior.

How much do you need?
The RDA of iron for most people is 8 mg per day. Women of childbearing age need 18 mg. Pregnant women, infants, teens, and athletes may have different needs so check with your medical provider to see what's ideal for you. Because iron has such a vital role in transporting oxygen throughout the body, you might be exhausted, irritable, cold, have headaches, and pale skin if you are low in iron.

Heme or Non -Heme?
There are two types of iron: heme iron, which is found in animal foods, and non-heme iron, which is found in plant-based foods.

Heme iron, found in meat, is more readily absorbed even when the body doesn’t need any iron. Once heme iron has been absorbed, the body has limited mechanisms for ridding itself of any excess. Heme iron is a pro-oxidant which mean that too much in the body promotes cancer cell growth, suppress the immune system, and triggers the creation of blood-clotting platelets increasing the risk for heart disease and stroke. Research indicates that high iron intakes and excess iron in the body is associated with Alzheimer’s and Parkinson’s diseases, arthritis, and type-2 diabetes.

Relying on a non-heme iron, found in plant foods, gives your body more control over how much is absorbed. If iron reserves are low, the body absorbs more iron from plant foods. If iron reserves are abundant, the intestines can absorb a lower proportion of nonheme iron.

Iron Supplements?
Only people with a confirmed diagnosis of iron deficiency anemia should consider supplementing their iron intake, and even then, it can be risky. A recent study found that a significant increase in oxidative stress happened within the bodies of women on iron supplements. Before going on iron supplements, talk to your physician about using diet to optimize your iron intake.

Iron is a double-edged sword. If we don’t absorb enough, we risk anemia; but if absorb too much, we may increase our risk of cancer, heart disease, and a number of inflammatory conditions. Because the human body has no mechanism to rid itself of excess iron you should choose plant-based (non-heme) sources, over which your body has some control.

What are the best iron rich foods to eat?

Legumes, soybeans, & tofu
Oatmeal, brown rice, and other whole grains
Nuts and seeds (especially pumpkin seeds, squash seeds, pine nuts, pistachios, sunflower seeds, and cashews)
Dried fruit
Dark chocolate
Dark leafy greens

Good to Know:

Eating vitamin C-rich foods, such as citrus, tropical fruits, broccoli, bell peppers, at the same meal with iron rich foods, will improve iron absorption.
Eating onions & garlic can with grains and legumes can increase availability of iron (& zinc) by 50%
Iron absorption is impaired by drinking tea and coffee with your meals - have your tea or coffee about an hour after the meal.
Researchers have found that cooking acidic foods, like tomatoes, in an iron skillet greatly increases the iron content of many foods.
Soaking, fermenting, yeasting, and sprouting plant foods increases the body’s absorption of iron and other valuable minerals.
Surprisingly, spinach is NOT a good way to get iron due to it's high oxalate content.
Donating blood is a good way to rid your body of excess iron (especially for people with genetic hemochromatosis). Check with your doctor.

Need help with meal planning, shopping, batch cooking, and learning which simple, yet tasty recipes fit best with your lifestyle? Want to develop habits to reduce stress, increase movement, and improve sleep?

Let's talk about it - grab a spot on my calendar here. Send me an email - Michelle@sarandwellness.com. Or reach me at 865.268.5312