Plant based iron rich Smoky Black Beans and Veg on toast

Jacqueline Alwill

Brown Paper Nutrition

A bit of ugly delicious, iron rich, #plantbased eating to start the week. Sautéed smoky black beans with spinach, tomato, spices and a sprouted bread (you can enjoy with sourdough/wholewheat bread or even on top of quinoa)

NUTRITION per serve (not including bread)
Protein : 14.2g
Fibre: 17.3g
Calcium: 177mg
Iron: 5.6mg
Magnesium: 140mg

To make: heat approx 1/2 tsp garlic infused oil in fry pan, add 1 large tomato, 2-3 cups baby spinach and sauté 2 minutes, add 3/4 cup cooked black beans, 1/2 tsp Smokey paprika, pinch chilli flakes and iodised salt, and cook a further 2 minutes. Top with 2tbsp fresh chopped parsley and black pepper and serve on a sprouted / sourdough / whole-wheat bread.

The addition of tomato in this recipe (vitamin c rich) helps the absorption of plant based heme iron. You could also benefit by eating a c-rich kiwi fruit after as a nice sweet finish too!