Iron deficiency – 9 recipes with a can of lentils

Iron deficiency – 9 recipes with a can of lentils

[DIAPORAMA] Good news for vegetarians who do not eat red meat. Lentils are legumes that can also be filled with iron. To make them easy to include in the menu, we present 9 recipes made from 800 g cans of lentils. Just squeeze them և it’s (almost) ready.

Anemia, a constant tiredness, can be controlled with iron-rich foods. However, provided that the foods are well-related to each other, as if some are allies, others may be considered real adversaries as they reduce the body’s absorption of iron.

On the same topic

Fatigue due to iron deficiency

What are the best sources of iron?

Red meat և by-products (for example, blood sausage և liver) և seafood can be filled with iron. Use in combination with plant sources of iron, such as beans, white beans, peas, and, of course, lentils.

They have everything. Inexpensive, extremely filling, canned lentils are an excellent source of fiber (5 g 10:0 g), protein (for 9 g 10:0 c) ուս vegetable iron. With their low glycemic index (25) և 99 calories 10:0g, they are also true weight loss allies to put on a regular menu.

And first of all, they are perfect when you do not have time to cook. Therefore, when buying, natural lentils are preferred, which are preferably packaged in a glass container rather than in metal jars. On the other hand, we: check their salt content, which varies from simple to triple, depending on the brand, to choose the least salt. Rinsing them under running water at the outlet of the container allows you to remove some of them. And we are inspired by these ideas to put these little things on the menu regularly Receipts: !

  • We eat them : դ:Cooked (cabbage, cauliflower, etc.) և raw vegetables because of their Vitamin C: Promotes the absorption and storage of iron in lentils. Just like the citrus fruits or the kiwi that we will take as a dessert.
  • We avoid Tea (when you drink more than one liter a day), red wine, chocolate, coffee … which are known to slow down the proper absorption of iron.

When to fill out

Only in the case of a well-proven iron deficiency և if the diet can not make up for the deficiency. This can happen to teenage girls or women who have a heavy period. But your doctor alone can judge և adjust the dose in each case.

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2/9 –

Lentil և salad with baby spinach
Take 2 orange supremes, cut into cubes. Cut 1 radicle. Wash and dry 2 handfuls of baby spinach. Mix everything in a salad bowl with 1 can of dried lentils. Mix 1 orange juice in 1 bowl with 4 tbsp. tablespoon olive oil, 3 tbsp. sherry, 1 pinch of turmeric, salt and pepper. Season the salad, mix and serve with hard-boiled eggs.

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3/9 –

Lentil dal
Chestnut 1 tbsp. grated fresh ginger և 2 cloves minced garlic 1 tbsp. tablespoon olive oil. Add 2 tbsp. Coffee grinder, mix, then pour 40 kg of tomato paste. Season with salt and pepper and cook for 8 minutes. Add 1 can of squeezed lentils և 20 ml of coconut cream. Heat salt, pepper: gently. Serve with rice and fresh cilantro.

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4/9 –

Lentil և mushroom salad
½ Mix dried lentils in a jar with 2 chopped garlic cloves, ½ bunch of coriander, 1 tbsp. ground cumin, գ teaspoon. salt and pepper. Add 4 tbsp. tablespoon pea flour առ mix well. Form balls with wet hands. Place them on a dripping pan covered with baking paper, grease with olive oil and bake for 20 minutes at 180 ° C (m. 6), turning from time to time. Serve with lemon yogurt and green salad.

© Getty Images:

5/9 –

Lentil croquettes
Peel a squash, grate it and squeeze the juice. Chop them with 1 can of squeezed lentils. Add 1 egg, 1/2 bunch of crushed parsley, 2 crushed garlic cloves, 40 g grated pecorino, 3 tbsp. starch և pepper. Shape into balls, lightly flatten. Dip in beaten egg, then place in polenta. Fry in brown oil for 3 minutes on each side in olive oil. Serve with a salad of young shoots.

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6/9 –

Vegetable mince
Steam 400 g of potatoes, celery, sliced. Go through the potato masher. Soften the preparation with milk. Salt, pepper և add 1 pinch of nutmeg. Fry 1 chopped onion in olive oil in a frying pan. Add 1 can of dried lentils and heat gently. Pour into a gratin jar, cover with mashed potatoes, add pieces of butter and bake for 15 minutes at 200 ° C (6-7th). Serve with green salad.

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7/9 –

Lentil rolls
Chestnut 60 g of rosehip seeds in a frying pan without adding oil. Peel a squash, grate it and chop 1 large onion. Fry it in olive oil until soft. ½ Mix jar of dried lentils roughly with sunflower seeds ½ teaspoon. soy sauce and 1 tbsp. lemon juice. Add boiled onion, pepper, mix և serve with leavened bread և with pickles.

© Getty Images:

8/9 –

Lentil paste
Put 1 pot of milk on the boiling point, add 4 fillets, turn off the heat and let it boil. 10: ր. Peel a squash, grate it and slice it. Sweat it in a frying pan with 1 drop of olive oil. Peel a squash, grate it and slice it into 2 rounds. Fry them for 2 minutes with onion and a little thyme. Add 1 can of squeezed lentils. Heat gently, serve with the prostate.

© Getty Images:

9/9 –

Lentil Chile
Chop 2 white leeks եցնել Melt 10: minutes on low heat in a frying pan with a drop of olive oil. Add thinly sliced ​​2 carrots և 400 g peeled and diced turnip. Sprinkle with 2 tbsp. cajun spices. Brown for 5 minutes. Add 2 cans of chopped tomatoes և 1 can of dried lentils. Season with salt and pepper and simmer for 15 minutes. Serve with finely chopped onion.

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