Iron rich vegetarian recipes?

[SAMbike]

Hi,
I had blood tests done and learned that I am right on the edge of the low range of anemia. I'm a lacto-ovo vegetarian so no red meat. I'm looking for good recipes that provide lots of iron and vitamin C because I'd like to increase my iron from real foods vs. taking supplements. Anyone have good recipes to share? Thanks!

[margo49]

Add a handful of red lentils to your pasta sauce (and some water to cook them in).
I have done this for years and last night DS#2 said he has never tasted a better pasta sauce than mine. Which I explained to him that was because only Mum adds red lentils!
Tahini of course, pref with whole sesame seeds (sometimes I think it is called sesame butter)
Keep your dairy separate. This aids absorption. In other words have at least one non-dairy meal a day.

[Zen]

NutritionData.com is a fantastic reference tool.

[michelem]

Try this link too:

http://www.vrg.org/nutrition/iron.htm

[Duck on Wheels]

Parsley is, I'm told, a good source of iron. And vit. c together with iron sources is supposed to help. So use lots of fresh parsley and ditto lemon on your salads, maybe? And spinach, of course. So make that a spinach salad.

[OakLeaf]

10-20 oz frozen chopped spinach, partially cooked and drained
1 lb extra firm tofu, drained
1 egg or equivalent powdered egg substitute (if using egg substitute, use powder only and do not add liquid)
Soy sauce, salt, black pepper, red pepper, ground mustard seed, marjoram, other seasonings to taste

Squeeze as much liquid as possible out of the spinach. (Save the liquid for broth.) Squeeze as much liquid as possible out of the tofu. Crumble the tofu and mix all ingredients. Form into patties and fry over medium heat until browned and cooked through.

[limewave]

Parsley is, I'm told, a good source of iron. And vit. c together with iron sources is supposed to help. So use lots of fresh parsley and ditto lemon on your salads, maybe? And spinach, of course. So make that a spinach salad.

It contains three times as much vitamin C as oranges, and twice as much iron as spinach

. . . and it's easy to add to recipes because it has a pretty mild taste. I always add it to brown rice or quinoa when I make a pilaf. I keep a bunch in my fridge at all times.