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Healthy Vegan Leek & Potato Soup Recipe

This soup is really easy to make and perfect for those chilly winter evenings. It also keeps really well and thus is an excellent meal-planning winner for the week.

This healthy leek and potato recipe is really easy to make and is naturally creamy – thanks to the potatoes.

What You Need:

  • 1 tbsp olive oil
  • 1 brown onion, finely chopped
  • 300g leeks, cleaned and sliced
  • 2 cloves garlic, very finely chopped
  • 1 tsp dried herbs, such as thyme or rosemary (or a pinch of both)
  • ½ tsp ground coriander
  • 2-3 bay leaves
  • 4 large or 6 medium potatoes, peeled, chopped
  • 1 litre of good-quality vegetable stock
  • 2 to 3 tablespoons of coconut cream (optional)
  • Pinch of sea salt, to taste
  • Pinch of freshly ground black pepper, to taste
  • Fresh chives, for garnishing
  • Lemon juice (optional)

Method:

1/ Add the oil to the pan and saute the onions and leeks, adding the garlic after a minute or two.

2/ Add the dried herbs to the pan and saute for 30 seconds and then add the chopped potatoes and litre of vegetable stock.

3/ Bring to a boil and allow to simmer until the potatoes are cooked through.

4/ Discard the bay leaves. Using a hand-held blender, blend the ingredients together with the coconut cream to form a thick soup. Add a little water as needed.

5/ Season with salt and pepper to taste and a squeeze of fresh lemon juice (if desired) and serve with chopped chives and another drizzle of olive oil.

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Healthy Plant-Based Iron-Rich Recipe

It’s common knowledge that red meat is high in iron, but what if you’re vegetarian or vegan? Here is an iron-rich plant-based recipe that ticks all the boxes

This vegan recipe contains a variety of iron-rich plant-based ingredients and has a dose of vitamin C to help the body absorb the iron too.

Baby Spinach, Tofu and Orange Winter Salad

This plant-based dish is high in iron and – thanks to the orange segments – gets the kick of vitamin C which helps your body to absorb iron. It’s also a great well-balanced meal with carbs, protein and fats, plus nutritious veggies. This recipe serves 2

  • 100g baby spinach
  • 20g water cress
  • ¼ to ½ red onion, very finely sliced
  • 200g firm tofu
  • 1 avocado, sliced into thin slivers
  • 2 oranges, zested
  • Handful coriander leaves
  1. In a large bowl or platter, place the green leafy vegetables. Add the onion slices.
  2. Press the tofu to remove excess water with paper towels, then crumble over the salad as you would with a large block of feta. Toss all together.
  3. Top with avo slices, coriander and orange zest.
  4. Juice the one orange and slice the other into segments, removing the pith. Add the orange segments to the salad.
  5. Mix the juice with two tablespoons of extra-virgin olive oil and drizzle over the salad as desired.
  6. Season with salt and pepper to taste and serve.

For more information about iron and an iron-rich list of foods, click here.

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