Iron is essential for carrying oxygen in your blood and keeping your energy steady. You can get plenty from plants if you know where to look and how to cook. Here are four standout foods, plus simple ways to make the iron in them easier to absorb.
Lentils
Lentils are the quiet workhorse of weeknight cooking. A cup of cooked lentils delivers a generous dose of iron along with protein and fiber.
- How to use: Simmer with onion, garlic and tomatoes for a quick stew. Fold into a lemony salad with herbs. Stir into soup for body.
- Cook’s tip: Rinse well, then simmer gently to keep their shape. Brown and green hold best; red melt pleasantly into sauces.
Tofu and Tempeh
Soy foods bring iron plus complete protein. Tofu takes on any flavor; tempeh offers a nutty chew.
- How to use: Crisp tofu in a hot pan and glaze with soy, ginger and a splash of maple. Crumble tempeh and sauté with paprika and garlic for taco filling.
- Cook’s tip: Press tofu briefly to drive off moisture for better browning. Steam tempeh for a few minutes to mellow any bitterness before searing.
Pumpkin Seeds
Small but mighty, pumpkin seeds (pepitas) are an easy way to add iron without much cooking.
- How to use: Toast in a dry skillet until fragrant and sprinkle over salads, soups or roasted vegetables. Blend into a bright green sauce with cilantro, lime and olive oil.
- Cook’s tip: A pinch of salt and a squeeze of citrus right after toasting sharpen their flavor.
Dark Leafy Greens
Spinach, chard and kale offer iron alongside vitamins, minerals and gentle bitterness that balances richer dishes.
- How to use: Wilt into brothy beans. Sauté with olive oil and garlic. Fold raw baby greens into warm grains to soften.
- Cook’s tip: Don’t overcook—greens turn silky fast. Save a splash of the cooking water to loosen sautés into a glossy tangle.
Make the Iron Count
Plant iron (non-heme) absorbs better with a little help.
- Add vitamin C: Finish dishes with lemon, serve lentils with tomatoes or peppers, pair greens with citrusy dressings.
- Mind the tea and coffee: Tannins can reduce absorption. Enjoy them between meals instead of with your iron-rich plate.
- Soak and sprout when it suits: A simple overnight soak for lentils or a quick toast for seeds can make minerals easier to access.
- Cookware counts: Using cast iron can nudge iron content up—especially with acidic sauces.
A Simple Plate to Start
Warm Lentils with Greens and Lemon
- Simmer 1 cup lentils in salted water until tender. Drain.
- Sauté sliced garlic and a pinch of chile in olive oil. Add a few handfuls of chopped spinach or kale; wilt.
- Toss greens and lentils with lemon juice, more olive oil, black pepper and a handful of toasted pumpkin seeds. Serve with seared tofu on top.
Straightforward pantry items, quick techniques and a squeeze of citrus—your week just got richer in all the right ways.
