IRON DEFICIENCY AND ANEMIA ARE HIGHLY PREVALENT IN TODAY’S WESTERN WORLD (particularly among young women). A vegan/vegetarian diet is often low in iron and approximately 1 in 8 Australians aged 2 years and over are not meeting the recommended daily iron intake. I’ve written more about why IRON is such a critical nutrient for your body here.
My amazing friend Ellie Bullen (@elsas_wholesomelife on IG or checkout her website here www.elsaswholesomelife.com) and I created the recipe for these vegan patties with this in mind. Our patties provide a valuable plant-based source of non-heme iron, protein and vitamin c (which aids the absorption of iron – cool huh?).
JUST ONE OF THESE patties provides you with:
– ~7.9 mg of non-heme iron (approximately 100% of your recommended daily intake or 50% if you are female aged between 19-50 years old)
- ~12.5g of protein or 27% of your RDI
– ~59mg of vitamin C or 130% of your RDI
The vitamins and minerals in these patties come from the whole natural ingredient rather than fortification with synthetic versions.
Ingredients (all great sources of non-heme iron)
– Spinach (150 g)
– Sweet Potato (365 g)
– Quinoa cooked (200 g)
– Chickpeas (240 g)
– Sesame seeds (40 g)
– Cumin seeds (8 g)
– Parsley (5 g)
– Thyme (5 g)
– Orange Rind (18 g)
– Orange juice (100 g)
– Salt (1/2 tsp)
– Garlic (5 g)
Method:
1) Preheat oven to 180 degrees (fan forced)
2) Cook the quinoa in a pot (covered for 20 minutes).
3) Chop spinach and herbs in food processor
4) Roast the sweet potato until tender
5) Mix all ingredients together in a large bowl and form 4 individual patties of the same size.
6) Freeze them individually or eat straight away on a burger with lots of fresh salad, saukeraut and avocado!
Sprout Journal 