Iron-rich coconut-tempeh stew

Want to add more iron to your nutrition? Try out this recipe for iron-rich coconut-tempeh stew. The recipe is vegan, gluten-free and low-FODMAP.

Getting enough iron from your nutrition can be a challenge, as we discussed in this article. Try out this delicious stew to make sufficient iron intake less of a hassle! 

The ingredients in the stew are rich in iron and make up a delicious Thai-style dish. It is a great choice for dinner after a long day out training. We also like to pack it with us in a food thermos and eat after a run out in the woods. Remember to take an orange for dessert to boost the absorption of iron!

 

Iron-rich coconut-tempeh stew (vegan, gluten-free, low-FODMAP)

 Ingredients:

  • 250g tempeh

  • 300g broccoli

  • fresh spinach

  • 500g potato

  • 2dl coconut milk

  • 1 lemongrass

  • ½ lime zest

  • 4 cm fresh ginger

  • 2 tbsp soya sauce

  • ½ tsp chilli flakes

  • parsley and nuts for serving

Grate ginger and lime zest and chop lemongrass. Cut potatoes and broccoli into cubes. Boil the spices in water for few minutes before adding in the potato and broccoli chunks. Meanwhile cut the tempeh into cubes. Fry tempeh cubes in a pan in oil until golden brown. When the vegetables are almost ready, add the coconut milk, soya sauce, fried tempeh and fresh spinach. Serve with parsley and nuts.

 

Average nutritional value (base without toppings) per 100 g

Energy 311 kJ / 73 kcal

Fats 4 g

Carbohydrates 4 g

Of which sugars 1 g

Dietary fibre 1 g

Protein 6 g

Iron 2 mg

 

 

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