Chickpeas provide 4.6-5.2 mg per cup cooked, and have a meaty texture that’s great for your plant-based lifestyle. This Buffalo Ranch Chickpea Burger is to die for if dairy is still in your diet.
7. Black-eyed peas
Like chickpeas, black-eyed peas also have around 4.6–5.2 mg per cup cooked. This Texas Caviar recipe consists of a black-eyed pea salad dressed in vinaigrette, and it’s kicked up a notch with crunchy, juicy veggies for a colorful and flavorful meal.
8. Brown rice
Always choose brown rice over white rice, as the produce that produces white rice destroys vitamin B1, B6, manganese, phosphorus, and the iron content by 50-90 percent. For a cup, you’ll get .82 mg.
Try this sensational Spiced Coconut Tomato Soup with Brown Rice, Almonds and Paneer.
Quinoa contains 2.76 mg of iron for a 1 cup serving, and this Roasted Vegetable Quinoa Buddha Bowl is oh so filling while being superbly healthy.
A cup of cooked oats contains around 3.4 mg of iron, along with plenty of protein, fiber, magnesium, zinc, and folate. Try these 7 Healthy Oatmeal Recipes to Brighten Up Your Morning.
Cashews offer a whopping 8.22 mg of iron in a cup, so add some crunch to your meal with this Skinny Salmon, Kale, & Cashew Bowl.
Among the 25 plant based food that are rich in iron are simple and delicious almonds, which have 5.32 mg of iron per cup. Kick up your snack with this Smoked and Spicy Roasted Almonds recipe.