Vegans, it’s super important to maintain our iron content in a vegan diet! A lack of iron in your diet can lead to multiple illnesses and diseases. Turns out the foods highest in iron in milligrams are:

Soybeans,cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Tofu 4 ounces 6.4
Chickpeas, cooked 1 cup 4.7
Quinoa, cooked 1 cup 2.8
Kale, cooked 1 cup 1.2

Here’s a tasty, quick and easy saute perfect for lunch or dinner!

1 bulb garlic
1 tsp. coconut oil
1 cup mushrooms
2 tsp. cumin
1 tsp. turmeric
1/4 tsp. crushed red pepper
dash of salt (I like Himalayan pink salt)
2 cups chopped spinach or kale
1 cup quinoa, cooked
1 Tbsp. nutritional yeast

Heat coconut oil over medium heat. Add mushrooms and garlic, turn heat up and saute 4-5 minutes or until mushrooms turn golden brown. Add cumin, turmeric, crushed red pepper, and salt. Cook 1 more minute, add spinach or kale. Cook 1 minute, add chickpeas and heat through. Serve over quinoa and sprinkle with nutritional yeast if desired.