Iron and folate rich giant couscous, kale and bean salsa buddha bowl.
Feeling constantly tired, experiencing brain fog or generally lacking a zest for life? There could be many reasons for that, but one of the most common reasons is anaemia.
Now, non-genetic anaemia is not necessarily always due to low iron levels; it could also be due to low levels of vitamin B12 and folate. If you’re eating a plant-exclusive diet, you’ll certainly need to supplement vitamin B12.
When it comes to iron and folate, you should be able to get enough from food even if you eat a plant-exclusive diet unless you have an underlying medical condition or issues with your gut that prevent you absorbing nutrients properly.
This giant couscous, kale, pumpkin seed, and black bean and salsa bowl is rich in iron and folate. Pumpkin seeds and black beans are excellent sources of iron, while kale is an excellent source of folate.
Lime juice (in the salsa), tomatoes and kale are excellent sources of vitamin C, which promote iron absorption. Sprinkle some nutritional yeast on top of this, and you’ll get a vitamin B12 boost.
Eat like this regularly and may be able to heal your anaemia naturally, as long as you don’t have a genetic cause and/or nutrient malabsorption issues. As always check with a qualified medical professional or registered dietitian/ nutritionist before making drastic changes to your diet.Print
Iron and folate-rich buddha bowl
- 100g couscous
- 120g black beans, cooked
- 150g piccolo cherry tomatoes, diced
- ½ small red onion, finely diced
- Medium handful coriander, finely chopped
- 2 teaspoons lime juice
- ½ small red chilli, finely chopped (optional)
- 1 small garlic clove, finely minced
- Black pepper, to taste (optional)
- 1 avocado, halved
- 100g kale, steamed with a pinch of salt or vegetable broth
- Cook the couscous according to the instructions on the package replacing water with vegetable broth. Once cooked, stir a teaspoon of freshly chopped parsley through and set aside.
- To make the bean and tomato salsa, combine black beans, chopped cherry tomatoes, coriander, lime juice, chilli garlic clove, and black pepper. Mix thoroughly and season with salt if needed.
- Divide the couscous and salsa between two bowls then add half the avocado and kale to each bowl. Enjoy like this or add some sriracha if you want more sauce or spice.
Couscous is a source of iron, but you can always swap it for another grain of your choice. All beans are good sources of iron; black beans have the added advantage of being richer in antioxidant anthocyanins.
- Category: Lunch/Dinner
Keywords: black beans, couscous, tomato salsa